Decoding the Nutrition Facts Label
Navigating the world of packaged foods requires more than just a quick glance at the calories. A key area of focus for anyone concerned about their health is the sugar content, but reading the label can be confusing. Recent changes to the Nutrition Facts label, particularly in the US, have made this process more transparent, but understanding the details is still essential for making the best choices for your diet.
Serving Size and Sugars per Serving
The very first thing to check is the serving size, listed at the top of the label. The sugar content, like all other nutrients, is based on a single serving. Many packages contain multiple servings, so if you eat the whole container, you must multiply the sugar grams accordingly. For example, a bottle of soda might list 25g of sugar per serving, but contain two servings, meaning the whole bottle has 50g of sugar.
Total Sugars vs. Added Sugars
This distinction is perhaps the most important update to modern nutrition labels. 'Total Sugars' includes all sugars present in the food, both naturally occurring and added. 'Added Sugars,' listed just below 'Total Sugars,' specifically refers to sugars and syrups added during processing.
- Total Sugars: Includes natural sugars from fruits and milk, and any added sugars. There is no Daily Value (DV) for Total Sugars.
- Added Sugars: Includes table sugar, syrups, honey, and sugars from concentrated fruit juices. The FDA recommends limiting intake to 50g per day, or less than 10% of a 2,000-calorie diet.
For example, plain yogurt and fruit both contain naturally occurring sugars. If you buy a flavored yogurt, the added sugar is a separate line item. A yogurt with 15g 'Total Sugars' and 'Includes 7g Added Sugars' means 8g are natural and 7g were added. This helps you understand the source of the sweetness.
The Daily Value (%DV) for Added Sugars
Next to the added sugar grams, you will find the % Daily Value (%DV). This tells you how much one serving contributes to the recommended daily limit of 50g. A low %DV (5% or less) is considered good, while a high %DV (20% or more) is considered high. This helps put the quantity in perspective, especially when comparing different products.
Unmasking Hidden Sugar Sources
Food manufacturers use a variety of names for added sugar to make products seem healthier. Always check the ingredients list, as ingredients are listed in descending order by weight. If any form of sugar is near the top, the product is likely high in added sugars.
- Words ending in "-ose": Fructose, glucose, dextrose, sucrose, maltose.
- Syrups: High-fructose corn syrup, corn syrup, brown rice syrup, malt syrup.
- Natural-sounding sweeteners: Honey, molasses, agave nectar, maple syrup, fruit juice concentrate.
- Others: Cane sugar, invert sugar, evaporated cane juice.
Comparison Table: Decoding Sugar Content
| Feature | Total Sugars | Added Sugars |
|---|---|---|
| Inclusion | Includes both naturally occurring sugars and added sugars. | Includes only sugars added during food processing. |
| Source Examples | Found naturally in fruits, milk, and vegetables, plus all added sweeteners. | Table sugar, honey, syrups, and fruit juice concentrates. |
| Daily Value | No daily value is provided. | A %DV is provided, based on a 50g daily limit. |
| Health Implication | Natural sugars come with fiber and nutrients. | Added sugars provide only empty calories. |
| Key Takeaway | A high number isn't always bad if it's from natural sources. | Focus on this number to limit excess intake. |
How to Apply Your Label-Reading Skills
- Check the Serving Size: Always see how many servings are in the package and adjust the sugar grams accordingly.
- Focus on Added Sugars: This is the most crucial number for limiting your intake of unnecessary sweeteners.
- Use the %DV: Quickly assess if a product is high or low in added sugar at a glance.
- Scan the Ingredients: Look for hidden sugar names, especially if a product's 'Total Sugars' is high but 'Added Sugars' is low, indicating a lot of fruit juice concentrate.
- Compare Products: Use the 'per 100g' or 'per 100ml' column on some labels to compare similar items more accurately, as serving sizes can vary between brands.
Conclusion
Reading nutrition labels for sugar is a powerful step toward taking control of your health. By differentiating between total and added sugars, checking the Daily Value, and identifying hidden aliases in the ingredient list, you can make informed decisions that support a healthier diet. This knowledge empowers you to reduce your consumption of empty calories and choose more wholesome, nutrient-dense foods. Make it a habit to scrutinize the labels in the grocery aisle, and you'll find it easier to manage your sugar intake and improve your overall well-being. For more detailed information on understanding the different aspects of the Nutrition Facts label, visit the FDA's official guide on using food labels.
Lists for Skim Readers
- Key Sugar Aliases: Look for fructose, glucose, dextrose, and other '-ose' words in the ingredient list.
- Syrups to Watch For: Common syrups include corn syrup, high-fructose corn syrup, and agave nectar.
- The 5%/20% Rule: A %DV of 5% or less for added sugars is low, while 20% or more is high.
- Total vs. Added: Total includes all sugars; Added is only those put in during processing.
- Serving Size Matters: Always check the serving size and servings per container to calculate your total sugar intake.
How to Apply Your Label-Reading Skills
- Check the Serving Size: Always see how many servings are in the package and adjust the sugar grams accordingly.
- Focus on Added Sugars: This is the most crucial number for limiting your intake of unnecessary sweeteners.
- Use the %DV: Quickly assess if a product is high or low in added sugar at a glance.
- Scan the Ingredients: Look for hidden sugar names, especially if a product's 'Total Sugars' is high but 'Added Sugars' is low, indicating a lot of fruit juice concentrate.
- Compare Products: Use the 'per 100g' or 'per 100ml' column on some labels to compare similar items more accurately, as serving sizes can vary between brands.
