The Fundamental Distinction: Added Sugars vs. Artificial Sweeteners
When you pick up a packaged food item, the Nutrition Facts panel provides crucial information. However, the way sugars are reported can be a source of confusion. The key to understanding this lies in the difference between how the U.S. Food and Drug Administration (FDA) defines and regulates 'added sugars' versus 'artificial sweeteners' (or non-nutritive sweeteners).
What Exactly Are Added Sugars?
According to the FDA, added sugars are those sugars and syrups that are added during the processing of foods or are packaged as a tabletop sweetener. This includes familiar items such as sucrose (table sugar), honey, maple syrup, corn syrup, and high-fructose corn syrup. Naturally occurring sugars found in foods like fruit and milk are not counted as added sugars. The FDA explicitly requires that the amount of added sugars, in grams and as a percent Daily Value, be listed separately on the Nutrition Facts label beneath the 'Total Sugars' line. This is done because high intake of added sugars can lead to excess calories with minimal nutritional benefit, potentially contributing to obesity and related health issues.
What Are Artificial Sweeteners?
Artificial sweeteners, often called sugar substitutes, are synthetic or highly purified substances designed to provide a sweet taste without the calories or carbohydrates of sugar. Since they are often hundreds of times sweeter than table sugar, only a tiny amount is needed to sweeten foods and beverages, contributing negligible to zero calories. They are regulated by the FDA as food additives, and they must undergo a pre-market review for safety. Common FDA-approved examples include aspartame (Equal, NutraSweet), sucralose (Splenda), and saccharin (Sweet'N Low).
The FDA's Labeling Rules and the Key Difference
The most significant takeaway is that because artificial sweeteners are not metabolized by the body in the same way as sugar and contain minimal to no calories, they are not included in the 'Added Sugars' tally on the Nutrition Facts label. Instead, you will find artificial sweeteners listed individually by name in the ingredients list. This is a crucial distinction for anyone tracking sugar intake. For instance, a diet soda contains artificial sweeteners and is labeled 'zero calories,' so it will have 0g of Total Sugars and 0g of Added Sugars, but the ingredient list will name the specific sweetener, like aspartame or sucralose.
How Sweeteners Impact the Body and Gut
The difference in metabolism between sugar and artificial sweeteners is central to their health effects. Regular sugar is a carbohydrate that is broken down into glucose, which raises blood sugar levels and provides the body with energy. Artificial sweeteners, however, are not broken down in the same way and generally do not affect blood sugar levels, making them a popular tool for individuals with diabetes or those managing their weight.
However, the story is not that simple. Some emerging research suggests that long-term, high-dose consumption of certain artificial sweeteners, such as saccharin and sucralose, might alter the gut microbiome. This change in gut bacteria could potentially impact how the body manages blood sugar over time, though more research is needed in humans. Some studies have also linked diet soda consumption to altered appetite and weight gain, suggesting the brain and body might have complex responses to sweet tastes without the corresponding calories.
Comparison: Added Sugars vs. Artificial Sweeteners
| Feature | Added Sugars | Artificial Sweeteners | FDA Labeling | Listed under 'Added Sugars' on the Nutrition Facts Panel. | Listed in the ingredients list; not counted as Added Sugars. | Caloric Content | Contribute calories (e.g., 4 kcal per gram for most sugars). | Contribute minimal to zero calories. | Metabolism | Broken down into glucose, raising blood sugar levels. | Pass through the digestive system largely unabsorbed, with minimal or no effect on blood sugar. | Common Examples | Sucrose, honey, high-fructose corn syrup, maple syrup. | Aspartame, sucralose, saccharin. | Potential Health Impact | High intake linked to weight gain, obesity, and heart disease risk. | Long-term effects are debated; some research suggests potential gut microbiome changes or effects on appetite. |
Making Sense of Food Labels and Health
For most people, understanding the difference between added sugars and artificial sweeteners is most useful when reading food labels. When trying to limit your overall sugar intake, especially for managing weight or diabetes, looking at the 'Added Sugars' line is a more direct approach than simply scanning for all potential sweeteners. However, it's also important to be mindful of relying too heavily on artificially sweetened products as a replacement.
Here are some best practices for a mindful approach:
- Prioritize whole foods: The healthiest dietary pattern emphasizes whole foods like fruits, vegetables, and whole grains, which contain naturally occurring sugars alongside beneficial fiber and nutrients.
- Read the ingredients: Don't just look at the sugar totals. Check the ingredient list to see what type of sweetener is being used, especially if you have an allergy or a sensitivity to a specific ingredient, like aspartame for people with PKU.
- Use moderation with all sweeteners: While artificial sweeteners don't contribute calories, they can maintain a strong preference for very sweet flavors, potentially making less-sweet foods seem less appealing. The World Health Organization recommends not relying on them for weight control.
- Consider novel sweeteners: Some newer sweeteners, like purified stevia leaf extracts and monk fruit extract, are derived from natural sources but are treated similarly to artificial sweeteners because they are highly processed and provide minimal calories.
Conclusion: The Bottom Line for Your Diet
To definitively answer the question, artificial sweeteners do not count as added sugar on nutrition labels. The FDA classifies them differently based on their caloric contribution and metabolic pathway. While this distinction offers a clearer picture of a product's sugar and calorie profile, it doesn't mean artificial sweeteners are a 'free pass.' Both added sugars and artificial sweeteners should be consumed in moderation as part of a balanced diet rich in whole foods. Understanding how to read and interpret the Nutrition Facts label is a powerful tool, but focusing on overall dietary patterns is the most effective strategy for long-term health.
For more information on reading nutrition labels, visit the FDA's website at https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/changes-nutrition-facts-label.
