The FDA's Definition of Added Sugars
In 2016, the U.S. Food and Drug Administration (FDA) revised its Nutrition Facts label to include a line specifically for 'Added Sugars,' helping consumers make more informed dietary choices. The ruling defined added sugars broadly to include any sugars and syrups that are added during the processing of foods, such as table sugar, corn syrup, honey, and importantly, concentrated fruit or vegetable juices.
The key to understanding if juice concentrate counts as added sugar lies in its application. If a manufacturer uses a juice concentrate to sweeten a product beyond what would be expected from 100% fruit or vegetable juice, that excess sugar must be declared as 'added' on the label. However, if the concentrate is simply reconstituted with water to return it to its original strength, it is not considered an added sugar. This distinction can be confusing but is vital for healthy eating, as diets high in added sugars are linked to chronic illnesses like type 2 diabetes and heart disease.
Why Processing Matters for Juice Concentrate
When water is removed to create juice concentrate, a highly sugary, syrup-like liquid remains. This process can degrade heat-sensitive nutrients like vitamin C, and more significantly, it removes virtually all the dietary fiber. Fiber is essential for slowing the absorption of sugar into the bloodstream, which prevents the rapid blood sugar spikes associated with sugary beverages. Whole fruits, in contrast, provide their sugar alongside fiber, resulting in a more balanced nutritional profile and a slower, more controlled release of energy.
Manufacturers often use fruit juice concentrate as a 'natural' sweetener to improve flavor and sweetness in many foods, including beverages, snack bars, yogurts, and baby foods. This allows them to market a product that seems healthier than one with high-fructose corn syrup or cane sugar, even though the body processes these concentrated fruit sugars in a very similar way. This practice is why the FDA's labeling update was so crucial for consumer transparency.
How to Identify Added Sugars from Concentrate
- Read the 'Includes Added Sugars' Line: This is the most straightforward indicator. A high number here, especially in a product listing juice concentrate, signals added sugar from that source.
- Analyze the Ingredients List: Ingredients are listed in descending order by weight. If fruit juice concentrate is high on the list for a product that isn't 100% juice, it is a significant source of added sugar.
- Be Aware of Marketing Claims: Phrases like 'naturally sweetened' or 'made with real fruit juice' can be misleading. They don't negate the fact that concentrate is being used as a sweetener.
Juice Concentrate vs. Whole Fruit Comparison
To truly grasp the nutritional impact, it's helpful to compare a beverage made with juice concentrate to the equivalent whole fruit. This highlights the lost fiber and potentially higher sugar density.
| Feature | 100% Juice from Concentrate (Reconstituted) | Whole Fruit (e.g., an orange) |
|---|---|---|
| Processing | Water removed and added back; often heat-treated. | Minimal processing; consumed in its natural state. |
| Fiber | Very little to none. | High in beneficial dietary fiber. |
| Sugar Absorption | Rapid absorption, can cause blood sugar spikes. | Slows absorption, prevents sharp blood sugar fluctuations. |
| Nutrient Density | Can contain vitamins (sometimes added back via fortification), but less than whole fruit. | Highest density of vitamins, minerals, and antioxidants. |
| Caloric Density | Higher per fluid ounce due to concentrated sugars. | Lower overall calories, more filling due to fiber. |
| Satiety | Low satiety; easy to over-consume. | High satiety; fiber helps you feel full. |
Conclusion: Making Informed Choices
Does juice concentrate count as added sugar? The answer depends on the context, but the FDA's labeling regulations now offer much-needed clarity for consumers. If a product is not a 100% juice, any use of concentrate to add sweetness is categorized as an added sugar and must be declared as such. This is a crucial distinction for health-conscious consumers and those managing their sugar intake. To make the healthiest choices, prioritize whole fruits over any type of juice, which ensures you receive the maximum nutritional benefit, including essential fiber. When reaching for a beverage, always check the 'Includes Added Sugars' line and be mindful of misleading 'natural' marketing. Understanding these details empowers you to control your diet and improve your overall well-being. For deeper regulatory insight, consult the official FDA resources on added sugars and food labeling.
