The U.S. Food and Drug Administration (FDA) revised the Nutrition Facts label to make it easier for consumers to understand and track their intake of added sugars. Knowing how to properly interpret this information can significantly impact your health, helping you avoid excess calories from sweeteners that provide little nutritional benefit. This guide will walk you through the process, from understanding the label itself to decoding the lengthy ingredients list.
Decoding the Nutrition Facts Panel for Added Sugars
The Nutrition Facts panel is your first stop for information on a product's sugar content. There are two crucial lines to look at, which can be confusing at first glance but are simple once you know the difference.
Total Sugars vs. Added Sugars
- Total Sugars: This number represents the total amount of all sugars in a single serving of the product. This includes both naturally occurring sugars (like lactose in milk or fructose in fruit) and any added sugars. This number can be misleading on its own because it doesn't differentiate between the sugars found naturally in whole foods and the sweeteners added by manufacturers.
- Added Sugars: This line, indented below 'Total Sugars,' is the one you need to focus on. It specifically lists the amount of sugars and syrups added during food processing. A product with 15 grams of 'Total Sugars' and 7 grams of 'Added Sugars' means that 7 grams of sugar were added by the manufacturer, while the other 8 grams were naturally present.
Understanding the % Daily Value
The % Daily Value (%DV) is a helpful tool for putting a product's sugar content into context. This percentage tells you how much a nutrient in a single serving contributes to a 2,000-calorie daily diet.
- 5/20 Rule: The FDA suggests a simple rule for evaluating nutrient levels: 5% DV or less per serving is considered low, while 20% DV or more is considered high. This rule is especially useful for added sugars, which should be limited. Aim for products with a low %DV for added sugars.
Identifying Added Sugar Aliases in the Ingredients List
Food manufacturers often use different names for sugar to make products appear healthier. The ingredients are listed in descending order by weight, so if a sugar alias appears near the beginning of the list, the product is high in sugar.
Common Sugar Aliases to Look For
- Words ending in "-ose": Dextrose, fructose, glucose, lactose, maltose, sucrose.
- Syrups: Corn syrup, high-fructose corn syrup, rice syrup, malt syrup.
- Natural Sweeteners: Honey, molasses, agave nectar, maple syrup.
- Other common names: Cane sugar, fruit juice concentrates, evaporated cane juice, brown sugar.
Comparison: Naturally Occurring vs. Added Sugars
It's important to recognize that not all sugar is created equal. While your body processes all sugars similarly, the context in which they are consumed matters greatly.
Table of Sugar Comparison
| Feature | Added Sugars | Naturally Occurring Sugars |
|---|---|---|
| Sources | Added during processing; found in sodas, candy, processed snacks | Found naturally in fruits, vegetables, and dairy |
| Nutritional Value | Provide "empty calories" with little to no vitamins, minerals, or fiber | Packaged with fiber, vitamins, minerals, and antioxidants |
| Blood Sugar Impact | Cause rapid spikes and crashes in blood sugar levels | Fiber helps slow digestion, leading to a more controlled blood sugar response |
| Recommended Intake | Health experts recommend limiting this type of sugar | A part of a balanced, healthy diet |
Putting it All Together: A Step-by-Step Approach
Here’s how to apply your new label-reading skills in the grocery store:
- Check the "Added Sugars" line first. Look for the bolded number and the corresponding % Daily Value (%DV). Use the 5/20 rule to quickly assess if the product is high or low in added sugar.
- Review the ingredients list. Scan for common sugar aliases. If any of these are listed in the first few ingredients, the product likely has a high amount of added sugar.
- Compare similar products. If you're comparing two different brands of yogurt, for example, look at the "Added Sugars" line and the ingredients list of both to make an informed choice. A plain yogurt will have much less added sugar than a fruit-flavored one, even if the total sugar count is similar.
- Prioritize whole foods. The easiest way to avoid added sugars is to choose whole, unprocessed foods like fruits, vegetables, and plain dairy, where the sugars are naturally occurring and come with nutritional benefits.
Conclusion
Mastering how to read added sugar in food labels is a powerful tool for taking control of your health. By differentiating between total and added sugars, understanding the % Daily Value, and recognizing sugar's many aliases, you can make more deliberate, informed decisions about the foods you purchase. This simple habit can lead to significant long-term benefits for your overall well-being, from weight management to disease prevention. Don't be fooled by clever marketing; let the Nutrition Facts panel be your guide to a healthier diet.
Choosing Less Added Sugar: Smart Swaps
Making small changes can have a big impact on your overall sugar intake. Here are some examples of smart food swaps that reduce your daily dose of added sugar:
- Instead of Sugary Cereal, try plain oatmeal with fresh fruit.
- Instead of Flavored Yogurt, choose plain yogurt and add your own berries.
- Instead of Soda, opt for water, sparkling water, or unsweetened tea.
- Instead of Store-bought Salad Dressing, make your own simple vinaigrette to control the sugar content.
- Instead of Ketchup, which can be surprisingly high in sugar, choose a no-sugar-added variety or a different condiment.
- Instead of Canned Fruit in Heavy Syrup, select canned fruit packed in 100% juice or water.
- Instead of Sugary Snacks like cookies or candy, reach for a piece of fruit or a handful of nuts.
Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of your daily calories, and reading labels is the first step toward achieving that goal.
