Decoding the Nutrition Facts Label
With the update to the Nutrition Facts label in 2020, two distinct line items for sugar were introduced to provide greater clarity for consumers: 'Total Sugars' and 'Added Sugars'. This change was a crucial step in helping people understand the difference between sugars that are naturally present in food and those that are added during processing. However, it also created a question for many: Do you add total sugar and included sugar? The key is to understand that these are not separate values to be summed but rather nested components on the label.
What are Total Sugars?
Total Sugars include all the sugars found in a food or drink, encompassing both naturally occurring sugars and any added sugars. Naturally occurring sugars are found in whole foods like fruits (fructose) and milk (lactose). These sugars come packaged with other beneficial nutrients, such as fiber, vitamins, and minerals, that the body can use. Because of this, there is no established Daily Value (DV) for Total Sugars.
What are Added Sugars?
Added Sugars are sugars and syrups that are added to foods during processing, preparation, or at the table. Common examples include table sugar (sucrose), honey, syrups, and high-fructose corn syrup. The FDA requires these to be listed separately under the Total Sugars line, often with the preface "Includes". This category is important because added sugars provide extra calories with little to no nutritional benefit, contributing to what are often called "empty calories". This is why health organizations recommend limiting their intake.
A Practical Guide to Reading Sugar on Labels
To read the sugar content on a label correctly, follow these simple steps:
- Find the 'Total Sugars' line. This is the total amount of sugar per serving, in grams.
- Look for the 'Includes Added Sugars' line. This is indented below the Total Sugars line and shows how much of the total sugar is from added sources.
- Do not add them together. The 'Added Sugars' are already counted in the 'Total Sugars'. For example, if a yogurt lists 'Total Sugars 15g' and 'Includes Added Sugars 7g', this means 7 grams were added, while the remaining 8 grams are natural lactose from the milk.
- Check the Percent Daily Value (%DV). The FDA provides a %DV for added sugars, recommending you limit it to less than 10% of your daily calories (based on a 2,000-calorie diet). A %DV of 5% or less is considered low, while 20% or more is high.
The Health Implications of Natural vs. Added Sugars
While both natural and added sugars are metabolized similarly by the body, their overall health impact can differ significantly. Natural sugars in whole foods like fruit are accompanied by fiber, which slows down digestion and prevents rapid blood sugar spikes. Added sugars, on the other hand, are quickly absorbed, leading to energy crashes and potentially contributing to weight gain and chronic diseases.
Health Impacts of Excessive Added Sugar
- Increased Risk of Chronic Disease: High intake is linked to an increased risk of type 2 diabetes, heart disease, and non-alcoholic fatty liver disease.
- Weight Gain: Empty calories from added sugars can lead to weight gain without providing satiety or essential nutrients.
- Dental Issues: Sugar feeds bacteria in the mouth that produce acids, leading to tooth decay and cavities.
- Energy Swings: The quick spike and crash in blood sugar can cause mood swings and fatigue.
Total Sugars vs. Added Sugars: A Comparison
| Feature | Total Sugars | Added Sugars |
|---|---|---|
| Definition | The sum of all sugars in a food, both natural and added. | Sugars and syrups added during processing. |
| Sources | Naturally occurring sugars (fruit, milk) and added sugars. | Table sugar, syrups, honey, high-fructose corn syrup, and fruit juice concentrates. |
| Nutritional Context | Comes with fiber, vitamins, and minerals in whole foods. | Provides 'empty calories' with little to no nutritional value. |
| Health Focus | Not typically a major concern when consumed from whole foods, as fiber moderates impact. | Should be limited due to negative health effects when consumed in excess. |
| Labeling | Gram amount is listed on the Nutrition Facts label. | Gram amount and %DV are listed on the Nutrition Facts label. |
| Daily Value (%DV) | No %DV is recommended for Total Sugars. | A %DV is provided to guide limits on a 2,000-calorie diet. |
How to Reduce Your Intake of Added Sugars
- Be a label detective: Always check the 'Includes Added Sugars' line and aim for products with a low %DV.
- Choose whole foods: Opt for fresh fruits and unsweetened dairy over their processed, sugary counterparts.
- Beware of hidden sugars: Added sugars can lurk in unexpected places like sauces, salad dressings, and bread.
- Read the ingredient list: Ingredients are listed by weight. If sugar or other sweeteners (like high-fructose corn syrup, molasses, or dextrose) appear near the top, the food is high in added sugar.
- Rethink your drinks: Sugar-sweetened beverages are a primary source of added sugars. Consider water, unsweetened tea, or naturally flavored seltzer instead.
Conclusion: Empowering Your Choices
To answer the question, "Do you add total sugar and included sugar?" is to confirm a simple yet crucial rule of label reading: the 'added sugars' are part of the 'total sugars'. By understanding this key distinction, you can focus your attention on limiting added sugar intake while recognizing the nutritional value of natural sugars found in whole foods. This knowledge empowers you to make more informed decisions and take a positive step toward better health. For more detailed guidance on reading food labels, consult official health resources.
