Clarifying the 'Added Sugar' Definition
When the U.S. Food and Drug Administration (FDA) revised the Nutrition Facts label, one of the most significant changes was the mandatory inclusion of an "added sugars" line. The purpose was to help consumers make more informed choices by distinguishing between sugars naturally found in foods, like those in fruit or milk, and those added during processing or at the table. Honey, maple syrup, and agave nectar are all considered added sugars in this context, despite being perceived as healthier alternatives. The key distinction is that they are not inherent to the food product they are often added to, such as tea, pancakes, or baked goods.
The FDA's Stance on Labeling Single-Ingredient Sweeteners
The FDA's stance on this labeling sparked some controversy, particularly from the honey and maple industries. They argued that their pure, single-ingredient products should not carry the same "added sugars" label as processed foods with sugar artificially introduced. In response, the FDA issued specific guidance for these single-ingredient products.
- Exemption from the line item: Pure, single-ingredient honey and maple syrup products do not have to list the "Includes Xg Added Sugars" line item.
- Mandatory Percent Daily Value (%DV): They must, however, still declare the Percent Daily Value (%DV) for added sugars to reflect their contribution to the total recommended daily intake.
- Optional footnote: Manufacturers can include a footnote with a dagger symbol (†) to clarify that the product's entire sugar content contributes to the added sugars %DV. This helps explain that no sugar was added to the product itself, but the sugar it naturally contains counts as added when consumed.
This nuance is important for consumers to understand. While a product might be marketed as "100% Pure Honey," its sugars still count toward your daily limit for added sugar intake. This is because the body processes the sugar from honey and maple syrup in the same way it processes table sugar.
Natural Sweeteners vs. Table Sugar: A Comparison
Despite their similar metabolic effects, honey and maple syrup offer some nutritional differences compared to refined white sugar. They are not simply empty calories.
| Feature | Honey | Maple Syrup | Table Sugar (Sucrose) |
|---|---|---|---|
| Processing | Minimally processed; collected directly from bees. | Boiled-down sap from maple trees. | Highly refined from sugarcane or sugar beets. |
| Nutrients | Contains trace amounts of antioxidants, vitamins, and minerals. | Contains minerals like manganese and zinc, and antioxidants. | No nutritional value other than calories. |
| Glycemic Index (GI) | Lower than table sugar (around 58-69). | Lower than table sugar (around 54). | High (around 65). |
| Caloric Content | Higher per tablespoon than sugar. | Fewer calories per tablespoon than honey. | Standard calorie count. |
It's important to remember that these nutritional benefits are minor, and the primary health consideration remains the total sugar load they add to your diet. Just because they contain trace minerals does not make them a "health food" that can be consumed without limitation.
The Health Impact of Added Sugars
Consuming high amounts of added sugars, whether from candy, soda, or seemingly healthier natural sources like honey and maple syrup, is linked to several health issues. Research points to an increased risk of chronic problems such as cardiovascular disease, type 2 diabetes, obesity, and metabolic syndrome. The 2015-2020 Dietary Guidelines for Americans recommends limiting daily calories from added sugars to less than 10 percent. For a 2,000-calorie diet, this equates to no more than 50 grams of added sugars per day.
Here's an example to put that into perspective:
- One tablespoon of honey contains about 17 grams of sugar, which is over 30% of your daily added sugar allowance.
- Two tablespoons of maple syrup contain about 24 grams of sugar, nearly half of the daily allowance.
These examples illustrate how quickly these sugars can contribute to your total daily intake, even when they are not "added" to the product itself but are the product.
Conclusion
To answer the question, yes, the term "added sugar" includes honey and maple syrup according to FDA regulations and dietary guidelines. While pure, single-ingredient honey and maple syrup packages have specific labeling nuances, their sugar content must be considered part of your daily added sugar budget. Understanding this is key to making informed dietary decisions and avoiding the overconsumption of sugars. Instead of viewing these natural sweeteners as a free pass, consumers should use them in moderation, just like any other form of sugar. The nutritional differences compared to table sugar are minimal, and the health risks of excessive consumption are similar. For more detailed information on nutrition labeling, you can always refer to the official U.S. Food and Drug Administration website.
