How do you count added sugar? Your guide to reading nutrition labels and spotting hidden sources

The average American consumes 17 teaspoons of added sugar daily, far exceeding recommended limits. Learning how do you count added sugar is a crucial first step toward better health, as this excess is often hidden in processed foods you might not suspect.

Quick Summary

This guide explains how to identify and quantify added sugars in foods by using the nutrition label. It clarifies the difference between total and added sugars and uncovers the many aliases used for sugar in ingredient lists.

Key Points

• Know the Label: The "Added Sugars" line is different from "Total Sugars" and is the most important number to monitor.

• Divide by 4: Convert grams of sugar into teaspoons by dividing the number of grams by 4 for a more tangible measurement.

• Check for Aliases: Read the ingredients list for over 50 names for sugar, such as corn syrup, dextrose, and agave nectar.

• Limit Unexpected Sources: Be mindful of hidden sugars in items like sauces, dressings, low-fat products, and breakfast cereals.

• Prioritize Whole Foods: Choose whole foods like fruits and vegetables, which contain natural sugars alongside fiber and nutrients, over processed options.

• Lower Your Liquids: Cut back on sugary drinks, as they are a primary source of added sugar in the diet.

Understanding Total Sugars vs. Added Sugars

For many years, reading a food label's sugar content was confusing because it grouped naturally occurring sugars with added ones. A key update from the U.S. Food and Drug Administration (FDA) now requires manufacturers to list "Includes Added Sugars" separately under the "Total Sugars" line, making it much easier to count.

• Total Sugars: This number represents the total amount of all sugar in the product, including sugars naturally found in ingredients like fruit (fructose) and milk (lactose), plus any added sugars. There is no official Daily Value for total sugars, as the health focus is on limiting the added varieties.
• Added Sugars: This is the critical number to watch. It represents the sugars and syrups added during processing or preparation, like table sugar, honey, or corn syrup. Added sugars contribute extra calories but offer zero nutritional benefit.

For example, a cup of plain yogurt might have 12 grams of sugar, all of which are naturally occurring lactose from milk. A flavored yogurt, however, might show 15 grams of "Total Sugars" and 7 grams of "Added Sugars," meaning 8 grams are natural and 7 were added for sweetness.

Why The Distinction Matters

The reason to focus on added versus natural sugar lies in how your body processes them. Sugars from whole, unprocessed foods like fruits and vegetables are packaged with fiber, vitamins, and minerals. The fiber slows down digestion and absorption, preventing the rapid blood sugar spikes and crashes associated with excess added sugar consumption. In contrast, added sugars are rapidly absorbed and can lead to weight gain, inflammation, insulin resistance, and an increased risk of chronic diseases like heart disease and type 2 diabetes.

Deciphering the Ingredients List for Hidden Sugars

Food labels list ingredients in descending order by weight, meaning the first few items are the most plentiful. Manufacturers often hide added sugars by using multiple different names to push them down the list. To truly count all sources, you must learn to recognize sugar's many aliases.

Here is a list of common sugar names to look for:

• Words ending in “-ose,” such as dextrose, fructose, glucose, lactose, maltose, and sucrose.
• Syrups, like corn syrup, high-fructose corn syrup (HFCS), rice syrup, maple syrup, and malt syrup.
• Nectars, such as agave nectar and fruit juice concentrates.
• Brown sugar, cane sugar, raw sugar, honey, and molasses.

From Grams to Teaspoons: A Quick Conversion

Nutrition labels list sugar in grams, but many people find it easier to visualize in teaspoons. The conversion is simple: there are approximately 4 grams of sugar in one teaspoon.

To convert the added sugar grams to teaspoons, simply divide the number of grams by four. For instance, a sports drink with 24 grams of added sugar contains 6 teaspoons of added sugar. This quick calculation helps bring the abstract number of grams into a tangible, more relatable quantity.

Common Food Items with Unexpected Added Sugars

Added sugars lurk in many surprising products, not just desserts and soda. Keeping an eye on these items is key to reducing your intake:

• Sauces and condiments: Ketchup, barbecue sauce, salad dressings, and pasta sauces often contain significant amounts of added sugar.
• Low-fat and fat-free products: When fat is removed to make a product "diet," sugar is often added to improve the flavor and texture.
• "Healthy" snacks: Granola bars, protein bars, and dried fruit mixes can be loaded with added sugars, despite their healthy image.
• Breakfast cereals and oatmeal: Many cereals, especially those marketed to children, are high in sugar. Instant flavored oatmeal packets are another common source.
• Canned goods: Canned fruits are frequently packed in heavy syrup. Canned vegetables can also contain added sugar.

Comparison Table: Natural vs. Added Sugars

Feature	Naturally Occurring Sugars	Added Sugars
Source	Found in whole foods like fruit, milk, and vegetables.	Added during processing or preparation.
Body Processing	Digested and absorbed slowly due to fiber and other nutrients.	Digested and absorbed quickly, leading to blood sugar spikes.
Nutritional Value	Comes with vitamins, minerals, and fiber.	Provides "empty calories" with little to no nutritional benefit.
Health Impact	Generally not a concern in whole foods.	Linked to weight gain, inflammation, insulin resistance, and chronic diseases.
Labeling	Included in "Total Sugars" but not listed separately as "Added Sugars".	Listed as "Added Sugars" and included within "Total Sugars".

Your Action Plan for Reducing Added Sugar

Mastering the label is just the first step. To effectively cut down, make these smart, mindful changes:

• Check the Label: The "Includes Added Sugars" line is your most important tool. Look for products with a low Percent Daily Value (%DV) for added sugars. A %DV of 5% or less is low, while 20% or more is high.
• Compare Products: Choose unsweetened options of yogurt, applesauce, and milk. If you must buy a product with added sugar, compare brands and choose the one with the lowest amount.
• Rethink Your Drinks: Sugary beverages are the single biggest source of added sugar for most people. Swap soda for water or unsweetened sparkling water with a slice of fruit. Reduce the amount of sugar you add to coffee or tea.
• Eat Whole Foods: Prioritize whole, unprocessed foods like fresh fruits, vegetables, and whole grains. They offer natural sweetness and fiber without the detrimental effects of added sugars.
• Cook at Home: Preparing meals yourself gives you complete control over the ingredients. This is the best way to avoid hidden sugars in sauces and prepared meals.

Conclusion: Making Informed Choices

Counting added sugar is more than just a number game; it's about gaining awareness and control over your dietary habits. By understanding the critical distinction between total and added sugars on the nutrition label and recognizing sugar's many disguises in the ingredients list, you can make informed decisions that benefit your health. Small, consistent changes in how you shop and eat will lead to significant reductions in your sugar intake over time, lowering your risk for a variety of chronic health conditions. By empowering yourself with this knowledge, you can take a proactive and powerful step toward a healthier, more balanced lifestyle.

• FDA: Added Sugars on the Nutrition Facts Label: The FDA provides detailed information and examples to help you understand the current label regulations. https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label

Frequently Asked Questions

What is the difference between total sugars and added sugars on a nutrition label?

Total sugars include both naturally occurring sugars (like lactose in milk or fructose in fruit) and added sugars. Added sugars, however, are sugars and syrups specifically put into foods during processing and are listed separately under the 'Total Sugars' line on the updated label.

How much added sugar is considered a healthy amount per day?

The American Heart Association recommends limiting added sugar to no more than 6 teaspoons (25 grams) per day for most adult women and no more than 9 teaspoons (36 grams) per day for most adult men. The World Health Organization suggests keeping free sugars below 10% of total daily energy intake.

How can I find hidden sugars in my food?

To find hidden sugars, you must read the ingredients list. Look for words ending in “-ose” (like dextrose, maltose, sucrose), syrups (corn syrup, rice syrup), fruit juice concentrates, and items like honey, molasses, or cane sugar. Remember that ingredients are listed by weight, so the higher up on the list, the more there is.

Are sugars from fruit and milk just as bad as added sugars?

No. While the body processes sugar similarly, sugars found naturally in whole foods like fruit and dairy come with beneficial fiber and other nutrients. This slows absorption and provides a more stable energy source, unlike the 'empty calories' from added sugars.

What does 4 grams of sugar equal in teaspoons?

For a quick visual conversion, 4 grams of sugar is equivalent to 1 teaspoon. This rule makes it easier to estimate the sugar content of a product based on its nutrition label information.

What are the health risks of consuming too much added sugar?

Excessive consumption of added sugar is consistently linked to numerous health issues, including weight gain, obesity, type 2 diabetes, heart disease, high blood pressure, inflammation, and fatty liver disease.

Does consuming less added sugar mean avoiding all carbohydrates?

No, it does not. The body needs carbohydrates for energy. Focusing on reducing added sugar intake means shifting toward more complex carbohydrates and whole foods that provide valuable fiber and nutrients, rather than eliminating carbs entirely.