Total Sugars vs. Added Sugars on Food Labels
For many years, the standard food label listed a single value for "Sugars," which included both naturally occurring sugars (like those in fruit and milk) and sugars added during processing. This made it difficult for consumers to differentiate between the two. However, the updated Nutrition Facts label, required by the U.S. Food and Drug Administration (FDA) for most manufacturers since 2020, now features a separate line for "Added Sugars". This change was a significant step toward transparency, as health experts recommend limiting added sugar intake.
What to Look for on the Label
Reading the sugar content on a food label involves more than just a quick glance. To fully understand what you're consuming, you need to examine two distinct areas of the packaging: the Nutrition Facts panel and the ingredients list.
The Nutrition Facts Panel
- Total Sugars: This is the umbrella category that includes all sugars in the product, both those that occur naturally and those that were added. There is no established Daily Value (DV) for total sugars, as the health impact is influenced by the source.
- Includes X g Added Sugars: Located directly beneath "Total Sugars," this line specifies the amount of added sugars in a single serving. It is the most critical figure for those monitoring their sugar intake, as excessive consumption of added sugars is linked to health risks.
- % Daily Value (%DV) for Added Sugars: This percentage tells you how much a single serving contributes to the recommended daily limit for added sugars. The current guidance suggests keeping added sugars to less than 10% of total daily calories, which corresponds to 50 grams on a 2,000-calorie diet. A %DV of 5% or less is considered low, while 20% or more is considered high.
The Ingredients List
Because the Nutrition Facts panel provides a combined number for all added sugars, the ingredients list offers a more granular view. Ingredients are listed in descending order by weight, so if multiple forms of sugar appear near the top, the product is likely high in added sugar. Manufacturers often use dozens of different names for sugar to make it less prominent on the list, so vigilance is key.
Decoding Common Sugar Names
Beyond the straightforward "sugar," there is a long list of synonyms for added sugars that consumers should learn to identify. Many end in "-ose," but others are less obvious. Here is a list of common added sugar names:
- Sucrose
- Dextrose
- Fructose
- Maltose
- Lactose
- Corn syrup
- High-fructose corn syrup
- Honey
- Agave nectar
- Maple syrup
- Molasses
- Cane sugar
- Fruit juice concentrates
- Barley malt
Natural vs. Added Sugars: A Comparison
To illustrate the difference, consider the sugar in a piece of fruit versus the sugar in a soda. While both contain sugar, the nutritional context is vastly different. The following table highlights the key distinctions.
| Feature | Naturally Occurring Sugar | Added Sugars |
|---|---|---|
| Source | Found naturally in whole, unprocessed foods like fruit and milk. | Added to foods during processing or preparation, or packaged as sweeteners. |
| Nutritional Context | Typically packaged with fiber, vitamins, minerals, and other nutrients that slow absorption and provide health benefits. | Often found in calorie-dense, nutrient-poor foods and beverages, contributing to empty calories. |
| Health Impact | Part of a balanced diet when consumed from whole food sources. | Excessive consumption is linked to health concerns like obesity and cardiovascular disease. |
| Labeling | Included in the "Total Sugars" line on the Nutrition Facts panel. | Explicitly stated on the "Added Sugars" line, which is new on updated labels. |
The Role of the Ingredients List
The ingredients list serves as a crucial partner to the Nutrition Facts panel. While the numbers provide a quantitative measure, the ingredients list reveals the sources of that sugar. For example, a product labeled "No Added Sugars" might still have a high "Total Sugars" count due to naturally occurring fruit sugars, which is not necessarily unhealthy. Conversely, a product with a moderate total sugar count might contain multiple types of added sugars hidden throughout the ingredient list, indicating a higher level of processing and lower nutritional value.
To become an expert label reader, you must train yourself to recognize the various aliases for sugar. If you see several types of sugar listed within the first few ingredients, you can safely assume that the product is high in added sugar, regardless of what the total sugar number looks like.
Conclusion: Informed Decisions for Your Health
The short answer to "Does sugar have a listed on the food label of store products?" is yes, but the long answer is far more nuanced. The introduction of the "Added Sugars" line on the Nutrition Facts label has provided consumers with a powerful tool to distinguish between natural and processed sugars. By combining this information with a careful review of the ingredients list, shoppers can make more informed and health-conscious decisions.
Remember to check both the total and added sugar content, and be mindful of sugar's many names. This practice empowers you to control your added sugar intake and prioritize nutrient-dense whole foods over processed, sugar-laden products. The updated labeling is a valuable resource, but it requires an active and informed consumer to be truly effective. The more you know, the better equipped you are to choose what's best for your health. For more detailed information on reading food labels, you can visit the FDA's official website.
Note: While specific regulations mentioned, such as those by the FDA, are relevant in the United States, similar labeling requirements exist in various forms globally. It is always wise to check local food labeling guidelines.
Understanding the Labels on Different Products
Different types of store products present their sugar information in different ways. Reading a label on a sweetened cereal is not the same as reading one for fruit juice or plain yogurt. For instance, single-ingredient sugars like honey or maple syrup have special labeling requirements and may only declare the %DV for added sugars without the gram amount. Meanwhile, a product like yogurt may contain naturally occurring lactose alongside any added sweeteners, making the distinction on the label crucial. Being aware of these variations helps in accurately assessing the sugar content of any given item on the shelf.
Example: A serving of plain yogurt might have 8 grams of "Total Sugars" with 0 grams of "Added Sugars," indicating the sugars are all naturally from milk. In contrast, a flavored yogurt might show 15 grams of "Total Sugars" but break down as "Includes 7g Added Sugars," highlighting the artificial additions.
The Impact of Added Sugars on Health
The push for more transparent sugar labeling stems from growing health concerns linked to excessive added sugar consumption. High intake of added sugars is associated with an increased risk of obesity, type 2 diabetes, heart disease, and dental problems. Because added sugars contribute calories without providing essential nutrients, they can lead to weight gain and make it difficult to consume enough vitamins and minerals within daily calorie limits. Therefore, being able to quickly identify and limit added sugars on a food label is a proactive step toward better long-term health.
Making Healthier Choices at the Store
Using the information on food labels can significantly influence your purchasing habits. Here are a few practical tips for shoppers:
- Start with the ingredient list: Before even looking at the numbers, scan the first few ingredients. If sugar or one of its many aliases is high on the list, consider an alternative.
- Prioritize low %DV: When comparing similar products, opt for the one with a lower %DV for added sugars. This is a quick and easy way to identify a healthier option.
- Beware of health claims: Don't be fooled by marketing terms like "natural" or "no refined sugar." Always check the Nutrition Facts panel and ingredients list, as these products can still be high in total sugars.
- Consider single-ingredient options: For naturally sweet flavors, reach for whole fruits or vegetables instead of processed products, as their sugar comes with beneficial fiber and nutrients.
- Compare similar items: Use the label to compare brands and types of products, such as cereals or sauces, to find the one with the least added sugar. By developing these habits, consumers can navigate the supermarket with confidence and reduce their intake of unnecessary added sugars.
