Understanding the New Nutrition Facts Label
In recent years, the FDA has updated its Nutrition Facts label to make it easier for consumers to differentiate between naturally occurring and added sugars. The label now includes a specific line that says "Includes X g Added Sugars" indented directly under the "Total Sugars" line. This change is a game-changer for people trying to manage their sugar intake, as it removes the guesswork of distinguishing between sugars from fruit or milk and those added during processing. The amount listed is also shown as a percentage of the Daily Value (DV), with 5% or less considered low and 20% or more considered high.
For example, if a yogurt lists "Total Sugars 15g" and "Includes 7g Added Sugars," you know that 8 grams of the sugar are naturally from the milk and fruit, while 7 grams were added by the manufacturer.
Deciphering the Ingredient List
While the Nutrition Facts panel is a great tool, it's not the only one. Examining the ingredient list is still a crucial skill, especially for products that may have multiple sources of sugar or for comparing different brands. Ingredients are listed in descending order by weight, so if sugar or any of its many aliases appear near the top of the list, the product is likely high in added sugars.
Here are some common names for sugar to watch out for:
- Words ending in "-ose": Fructose, dextrose, glucose, lactose, sucrose, maltose.
- Syrups: High-fructose corn syrup, corn syrup, rice syrup, malt syrup, maple syrup, agave nectar.
- Concentrates: Fruit juice concentrate, evaporated cane juice.
- Natural-sounding sweeteners: Honey, molasses, brown sugar, turbinado sugar.
- Other aliases: Barley malt, caramel, carob syrup.
The Difference Between Natural and Added Sugars
It's important to recognize that not all sugar is created equal. Naturally occurring sugars, found in fruits and dairy, are packaged with fiber, vitamins, and minerals. This composition slows down the body's absorption of the sugar, preventing rapid blood sugar spikes. Added sugars, however, offer little to no nutritional value and are quickly absorbed, contributing to health issues like weight gain and insulin resistance.
| Feature | Natural Sugars | Added Sugars |
|---|---|---|
| Source | Fruits, vegetables, dairy | Added during processing or preparation |
| Nutritional Value | Packed with fiber, vitamins, and minerals | No nutritional benefit; just empty calories |
| Absorption Rate | Absorbed slowly due to fiber content | Absorbed quickly, causing blood sugar spikes |
| Health Impact | Part of a healthy, balanced diet | Linked to obesity, diabetes, and heart disease |
Practical Tips for Identifying Added Sugar
Becoming an expert at spotting added sugar takes practice, but these tips can help you get started:
- Compare Plain vs. Flavored Products: When choosing items like yogurt or oatmeal, compare the sugar content of the plain version to the flavored ones. The difference is a clear indicator of added sugar.
- Scrutinize "Health" Claims: Don't be swayed by marketing terms like "all-natural," "organic," or "low-fat." These products can still be loaded with added sugar. For instance, low-fat foods often add sugar to compensate for the flavor loss. Always check the nutrition label for confirmation.
- Adjust for Serving Size: Pay close attention to the serving size on the label. A product might seem low in sugar, but if you eat more than one serving, your sugar intake increases significantly.
- Use Your Ingredient List Knowledge: When you see multiple forms of sugar on the ingredient list, even if they're not at the top, their combined weight can be substantial. A product listing evaporated cane juice, honey, and molasses will likely have a high added sugar content.
- Focus on Whole Foods: The easiest way to avoid added sugar is to consume whole, unprocessed foods that don't have ingredient lists, such as fresh fruits, vegetables, and lean proteins.
Conclusion
Determining added sugar requires a combination of reading the updated Nutrition Facts label and understanding the ingredient list. By paying close attention to the "Includes Added Sugars" line and familiarizing yourself with the many names for sugar, you can make more informed and healthier food choices. Limiting your consumption of processed foods and prioritizing whole foods will naturally reduce your added sugar intake, benefiting your overall health and well-being. For more information on the latest labeling regulations, visit the U.S. Food and Drug Administration website.
