The Sweetness Inside: Understanding Natural vs. Added Sugars
It’s a common misconception that all sugar in canned tomatoes is added. In reality, tomatoes are fruits and, like all fruits, contain naturally occurring sugars, primarily glucose and fructose. The amount of these natural sugars depends on the tomato variety and its ripeness when picked. Processed tomatoes, such as canned diced, are often harvested at peak ripeness to maximize flavor, which can result in a higher natural sugar concentration. Additionally, the canning process itself, which involves cooking and reducing moisture, can further concentrate the natural sugars, intensifying the sweetness and overall flavor.
The Role of Brix in Tomato Processing
Tomato processors use a measurement called °Brix to quantify the total soluble solids (TSS), mainly sugars, in a tomato product. Higher °Brix values indicate a higher concentration of sugars and more intense flavor. This is why canned tomato products like paste have a much higher sugar content than diced tomatoes—the moisture has been boiled out to create a concentrated product. For canned diced tomatoes, a lower °Brix is standard as they contain more water, but it is still a concentrated product compared to fresh tomatoes.
Decoding the Nutrition Facts Label
Thanks to updated regulations, the Nutrition Facts label now provides more transparent information about sugar content. The key is to look at two lines under the "Total Carbohydrate" section: "Total Sugars" and "Includes Added Sugars".
Here's what each means:
- Total Sugars: This figure represents the total amount of sugar from all sources, both natural and added, in a single serving.
- Includes Added Sugars: This line tells you exactly how much of the "Total Sugars" amount is from sweeteners added during processing, rather than naturally present in the tomatoes.
Practical Tips for Label Reading:
- Compare products side-by-side. A jar of marinara might have high added sugar, while a plain can of diced tomatoes from the same brand has none.
- The ingredient list is also crucial. Look for ingredients like sugar, cane sugar, or high-fructose corn syrup. Many basic canned diced tomatoes will have a simple list like "Tomatoes, Tomato Juice, Citric Acid".
Additives Beyond Sugar
Besides potential added sugars, other additives are common in canned tomatoes, each serving a specific purpose.
- Citric Acid: A naturally occurring acid used to preserve color and act as a natural preservative.
- Calcium Chloride: This firming agent is added specifically to diced tomatoes to help them hold their shape during the high-heat canning process and subsequent cooking. This is why diced tomatoes don't break down as easily as crushed or whole peeled tomatoes when simmered in a sauce.
- Salt: Often added for flavor and preservation. Opt for "no salt added" or "low sodium" versions if you're watching your intake.
Comparison of Different Canned Tomato Products
To illustrate the variability, here's a comparison table of typical sugar and sodium values across various canned tomato forms. Note that these are average figures and can vary significantly by brand, so checking the label is always recommended.
| Product Type | Typical Serving Size | Sugars per Serving | Added Sugar? | Typical Sodium (mg) per Serving |
|---|---|---|---|---|
| Diced Tomatoes | 1/2 cup (126g) | 3-5g | Usually No | 130-300mg |
| Crushed Tomatoes | 1/2 cup (121g) | 4-5g | Usually No | 180-350mg |
| Tomato Paste | 2 Tbsp (33g) | 4-5g | Rarely | 100-200mg |
| Whole Peeled Tomatoes | 1/2 cup (121g) | 4-5g | Usually No | 150-300mg |
Making Healthy Choices: What to Look For
Choosing the healthiest canned diced tomatoes is simple once you know what to look for. Follow these tips to minimize sugar and sodium while maximizing nutritional benefits.
- Read the Label First: Prioritize brands that list "0g Added Sugars." This is the most direct way to avoid unnecessary sweeteners.
- Check the Ingredients: Simple is best. The ingredient list should primarily contain just tomatoes, tomato juice, and possibly citric acid. Avoid products with sugar listed as an ingredient, especially early in the list.
- Look for Low Sodium Options: Salt is another common additive. Choose "low sodium" or "no salt added" versions to control the saltiness in your recipes.
- Consider Whole Peeled or Boxed Tomatoes: If you want tomatoes that break down into a smoother sauce, opt for whole peeled tomatoes, which typically lack calcium chloride. Boxed tomatoes are also an excellent option and often list only tomatoes as an ingredient.
- Embrace Lycopene: The heat from the canning process actually makes the antioxidant lycopene more bioavailable (easier for your body to absorb) than it is in fresh, raw tomatoes. So, canned varieties offer a powerful nutritional punch.
Conclusion
In conclusion, the sugar content in canned diced tomatoes is primarily from natural fruit sugars, though some products may have added sweeteners. By learning to read the updated nutrition labels and looking specifically for the "Includes Added Sugars" line, you can easily choose healthier, lower-sugar options. Opting for "no salt added" versions and comparing ingredients across brands will further empower you to make informed decisions for your cooking and your health. Don't be afraid to embrace canned tomatoes, as they offer convenience, great flavor, and even enhanced antioxidant benefits compared to their fresh counterparts. For more detailed information on food labels, refer to the official Food and Drug Administration (FDA) website.
