How is total sugar different from added sugar?

According to the World Health Organization, limiting free sugars to less than 10% of total energy intake is crucial for a healthy diet. Understanding how is total sugar different from added sugar is the first step toward achieving this goal, helping you decode nutrition labels and make informed food choices.

Quick Summary

This guide explains the crucial distinction between total sugars and added sugars, clarifies their origins, and reveals how to identify each on food labels. It also covers their differing health impacts, emphasizing why reducing added sugar intake is vital for better health.

Key Points

• Total Sugar is a combined measure: It includes both sugars that naturally occur in foods and those that are added during processing.

• Added Sugar is the crucial number: Focusing on the 'Added Sugars' line on a nutrition label is more important for health, as these contribute 'empty calories'.

• Natural vs. Added has different health impacts: Natural sugars found in whole foods like fruit are accompanied by fiber, which slows digestion and prevents blood sugar spikes. Added sugars lack these beneficial nutrients.

• Read the ingredient list: Added sugars can appear under many different names, such as sucrose, corn syrup, and fruit juice concentrate. If these appear high on the list, the product is high in added sugar.

• Limit sugary drinks: Beverages like soda, juice, and energy drinks are major sources of added sugar and should be limited.

• Cook more meals at home: This gives you full control over the amount of added sugar in your food and allows you to make healthier choices.

• Know the daily value: The nutrition label provides a %DV for added sugars, helping you track your intake relative to recommended limits.

Decoding the Nutrition Facts Label

When you pick up a packaged food item, the Nutrition Facts label can be confusing, especially when it comes to the sugar content. The label lists "Total Sugars" and, in a sub-line, "Includes Added Sugars". Knowing the difference is a vital tool for managing your health, weight, and risk of chronic diseases. Total sugars represent the sum of all sugar molecules in a food, which can include both naturally occurring and added varieties. Added sugars, on the other hand, are sugars or syrups added during processing, preparation, or at the table. This distinction is critical because while the body metabolizes all sugar similarly, the nutritional context and health implications are vastly different.

The Origin Story: Natural vs. Added

Natural Sugars

Natural sugars are intrinsic to whole foods. For example, fructose is found in fruits and lactose is in milk. These sugars are packaged alongside fiber, vitamins, minerals, and antioxidants, which slows digestion and absorption. This slower process prevents rapid spikes in blood sugar and provides sustained energy, rather than the quick rush and subsequent crash associated with added sugars.

Added Sugars

Added sugars are sweeteners, syrups, and fruit juice concentrates that manufacturers add to foods to enhance flavor, extend shelf life, or improve texture. These provide calories but little to no nutritional value, earning them the nickname "empty calories". Examples include high-fructose corn syrup in sodas, sucrose in baked goods, or honey and maple syrup in many processed products. The key takeaway is that these sugars are not naturally present in their unprocessed form.

A Deeper Look at Health Impacts

The most significant reason to differentiate between total and added sugar lies in their health implications. An excessive intake of added sugar has been linked to numerous health issues, while natural sugars from whole foods, consumed in moderation, are part of a healthy diet.

• Added Sugars: Diets high in added sugars are associated with increased risk of chronic diseases like obesity, type 2 diabetes, fatty liver disease, and heart disease. The rapid blood sugar spike they cause can also lead to energy crashes, mood swings, and a higher tendency for cravings.
• Natural Sugars: The sugars found in whole fruits and plain dairy are accompanied by beneficial nutrients and fiber. This fiber helps regulate blood sugar, promotes digestive health, and increases feelings of fullness.

How to Spot the Difference on Food Labels

The FDA mandates that all packaged foods display the amount of both Total Sugars and Added Sugars. This change was designed to help consumers better understand their sugar intake. To identify added sugars, you can:

1. Check the "Added Sugars" line: Look directly beneath the "Total Sugars" line on the label. This tells you exactly how many grams of the total are added.
2. Scan the ingredients list: Look for ingredients that are sources of added sugars. These can go by many names, including corn syrup, sucrose, dextrose, fructose, maltose, fruit juice concentrate, and honey.
3. Calculate the natural sugars: Subtracting the added sugars from the total sugars gives you the amount of naturally occurring sugars in the product. For example, if a yogurt lists 15g of total sugars and 8g of added sugars, the remaining 7g is from the milk (lactose).

Comparison Table: Total Sugar vs. Added Sugar

Feature	Total Sugars	Added Sugars
Definition	The sum of all sugars, both naturally occurring and added.	Sweeteners and syrups incorporated into foods and beverages during processing or preparation.
Sources	Fruits, vegetables, milk, grains, and added sweeteners.	Table sugar, syrups (maple, corn), honey, fruit juice concentrates, and molasses.
Nutritional Value	Often accompanied by other nutrients like fiber, vitamins, and minerals.	Provide "empty calories" with little to no additional nutritional benefits.
Digestion	Digested more slowly due to accompanying fiber and nutrients, preventing blood sugar spikes.	Digested quickly, leading to rapid blood sugar spikes and crashes.
Daily Value (%DV)	No established daily value on the label.	Has a % Daily Value on the label, with recommendations to limit intake.

Practical Steps to Reduce Added Sugar

Adopting healthier eating habits involves being mindful of where your sugar comes from. Here are some actionable steps:

• Prioritize whole foods: Opt for fresh fruits, vegetables, and whole grains, which contain natural sugars and beneficial fiber.
• Reduce sugary beverages: Swap sodas, sweetened juices, and energy drinks for water, unsweetened tea, or milk. These are major sources of added sugar.
• Cook at home: Preparing meals from scratch gives you full control over the ingredients, allowing you to limit or avoid added sweeteners.
• Read ingredient lists: Become an expert at spotting added sugars under their various names. Ingredients are listed in order of quantity, so if sugar is near the top, the product is likely high in added sugars.
• Choose plain over flavored: When buying dairy, like yogurt or milk, choose plain versions and sweeten them yourself with a small amount of fruit. Flavored versions often contain significant added sugars.

Conclusion: The Importance of Knowing the Difference

Distinguishing between total sugar and added sugar is not merely an academic exercise—it is a practical skill for protecting your health. While total sugar gives you the full picture, focusing on the added sugar count is the most critical step for making informed choices. Excessive added sugar intake contributes to weight gain, chronic diseases, and a host of other health problems, whereas natural sugars from whole foods come with a package of essential nutrients. By prioritizing whole foods and actively minimizing added sugars in your diet, you can take control of your health and set yourself on a path toward lasting wellness. For further guidance on limiting added sugar, the American Heart Association offers valuable resources.

Frequently Asked Questions

What are some common names for added sugars on ingredient lists?

Common names for added sugars include sucrose, dextrose, fructose, high-fructose corn syrup, corn sweetener, brown sugar, molasses, honey, and fruit juice concentrate. Always check the ingredient list for these terms.

Do natural sugars have a different effect on the body than added sugars?

While the body breaks down all types of sugar into glucose, the rate of absorption and the accompanying nutrients are different. Natural sugars in whole foods come with fiber, which slows digestion and prevents rapid blood sugar spikes, unlike added sugars.

Should I be concerned about the natural sugars in fruits?

No, the natural sugars in whole fruits are not a major health concern. The fiber and nutrients in whole fruits mean they should be part of a healthy diet. However, fruit juice lacks this fiber and should be limited.

Why was the "Added Sugars" line added to the Nutrition Facts label?

The FDA mandated the inclusion of the "Added Sugars" line to help consumers better understand the amount of sugar deliberately added to a product. This empowers people to reduce their intake of added sugars more effectively.

Is honey considered an added sugar?

Yes, honey is considered an added sugar because it is a sweetener or syrup added to foods and beverages. While it is a natural product, its sugars are still considered added when used in processed foods or beverages.

How can I calculate the amount of natural sugar in a product?

To find the natural sugar content, subtract the grams of "Added Sugars" from the grams of "Total Sugars" listed on the nutrition label. The difference represents the naturally occurring sugars.

What are some examples of foods with natural sugar but no added sugar?

Plain, unsweetened yogurt has natural sugar (lactose) from the milk, but no added sugar. Similarly, a whole apple contains natural sugar (fructose) with no added sugar.

Are sweeteners like stevia counted as added sugar?

No, non-caloric sweeteners such as stevia are not counted as added sugars. The "Added Sugars" line is for caloric sweeteners that contribute to the overall sugar content.

What is the recommended daily intake for added sugars?

Health organizations like the American Heart Association recommend strict limits on added sugar intake. For example, the Dietary Guidelines for Americans suggest limiting added sugars to less than 10% of your daily calories.

Why are added sugars considered "empty calories"?

Added sugars provide a lot of calories without offering any significant nutrients like vitamins, minerals, or fiber. This is why they are often referred to as "empty calories."

Is there a difference between "Total Sugars" and "Free Sugars"?

The World Health Organization defines "Free Sugars" as including added sugars plus sugars naturally present in honey, syrups, and fruit juices. "Total Sugars" is a broader term encompassing all sugars, including those found naturally within whole foods.

Does reducing sugar intake only mean cutting out sweets?

No, reducing sugar intake involves more than just cutting out sweets. It's about being aware of all sources of added sugar, including sugary drinks, condiments, sauces, and many seemingly healthy processed foods.

Citations

• "Added Sugars on the Nutrition Facts Label - FDA" - https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
• "Sugar 101 | American Heart Association" - https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101
• "Healthy diet - World Health Organization (WHO)" - https://www.who.int/news-room/fact-sheets/detail/healthy-diet
• "Total Sugar Vs. Added Sugar: Understanding the Difference" - https://www.businessinsider.com/guides/health/diet-nutrition/total-sugar-vs-added-sugar
• "Total Sugar Vs. Added Sugar: Understanding the Difference" - https://www.businessinsider.com/guides/health/diet-nutrition/total-sugar-vs-added-sugar
• "Added Sugar vs Total Sugar: What's the Real Difference?" - https://millex.in/blogs/news/added-sugar-vs-total-sugar-what-s-the-real-difference
• "Understanding the Difference Between Sugar and Added..." - https://www.nemohealthcouncil.com/post/understanding-the-difference-between-sugar-and-added-sugar-on-nutrition-labels
• "Understanding the Difference Between Sugar and Added..." - https://www.nemohealthcouncil.com/post/understanding-the-difference-between-sugar-and-added-sugar-on-nutrition-labels
• "Added Sugars on the Nutrition Facts Label - FDA" - https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
• "Added Sugars on the Nutrition Facts Label - FDA" - https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
• "Total Sugar Vs. Added Sugar: Understanding the Difference" - https://www.businessinsider.com/guides/health/diet-nutrition/total-sugar-vs-added-sugar
• "A review of total & added sugar intakes and dietary sources in..." - https://nutritionj.biomedcentral.com/articles/10.1186/s12937-016-0225-2
• "Sugar: the facts - NHS" - https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/

Frequently Asked Questions

What is the difference between 'Total Sugars' and 'Added Sugars' on a food label?

Total Sugars includes all sugars, both naturally occurring and added, while Added Sugars are specifically the sugars and syrups that manufacturers add during processing or packaging.

Is honey considered an added sugar?

Yes, although honey is a natural product, when it is added to food or beverages by a manufacturer, cook, or consumer, its sugars are counted as added sugars.

Are the sugars in fruit unhealthy?

No, the natural sugars in whole fruit are not considered unhealthy. They come packaged with fiber, which regulates absorption and provides a slow release of energy.

Why did the FDA add the 'Added Sugars' line to the label?

The FDA added the 'Added Sugars' line to the nutrition label to help consumers identify how much sugar is purposefully added to foods, enabling them to make more informed dietary choices and reduce excess sugar consumption.

How can I find added sugars if I don't see them on the label?

Look for other names of added sugars in the ingredients list, such as sucrose, high-fructose corn syrup, dextrose, and fruit juice concentrate. If these are high on the list, the product has a lot of added sugar.

What is the health difference between added and natural sugar?

The health difference lies in the nutritional context. Added sugars provide 'empty calories' and can cause rapid blood sugar spikes, while natural sugars in whole foods are balanced with fiber and nutrients, leading to slower digestion and more stable energy levels.

Is it better to consume fewer total sugars or fewer added sugars?

It is generally more beneficial for your health to focus on consuming fewer added sugars. While keeping an eye on total sugar is useful for comparison, minimizing nutrient-poor added sugars is the priority for a healthier diet.