Decoding the Nutrition Facts Label
With the changes mandated by the FDA, distinguishing between natural and added sugars on a Nutrition Facts label has become clearer than ever before. The label provides two key pieces of information under the "Total Sugars" section that you must pay attention to: the total sugar content and the specific amount of "Added Sugars". Total sugars include both naturally occurring sugars (like those in fruit and milk) and any sweeteners added during processing. The "Added Sugars" line specifically indicates how much sweetener has been included by the manufacturer.
For example, a container of plain yogurt with fruit might show 15g of Total Sugars, with 5g of that being Added Sugars. This means that 10g of the sugar comes naturally from the fruit and milk, while the other 5g is a sweetener added during production. A container of plain, unflavored yogurt, however, would only list total sugars from the milk (lactose) and have 0g of added sugars. Always look for the "Includes" line to differentiate.
The Many Aliases of Added Sugar
Even with the updated labels, it's still crucial to read the ingredient list, as manufacturers use over 60 different names for added sugar. If any of these names appear near the top of the list, the product likely contains a significant amount of added sugar. Become familiar with these common aliases:
- Words ending in "-ose": Dextrose, fructose, glucose, lactose, maltose, sucrose
- Syrups: Corn syrup, high-fructose corn syrup (HFCS), maple syrup, rice syrup, malt syrup
- Concentrates and juices: Fruit juice concentrates, evaporated cane juice
- Nectars and extracts: Agave nectar, barley malt, malt extract
- Other common names: Brown sugar, cane sugar, honey, molasses, raw sugar
Comparison Table: Natural vs. Added Sugar
| Feature | Natural Sugar | Added Sugar |
|---|---|---|
| Source | Whole, unprocessed foods like fruits, dairy, and some vegetables | Sweeteners added during processing, preparation, or at the table |
| Nutritional Value | Comes packaged with essential nutrients like fiber, vitamins, minerals, and antioxidants | Offers little to no nutritional benefit, contributing only "empty calories" |
| Absorption Rate | Absorbed slowly by the body due to the presence of fiber, which helps prevent blood sugar spikes | Absorbed quickly, leading to rapid blood sugar spikes followed by a crash |
| Health Impact | Associated with improved health outcomes and reduced risk of chronic disease when consumed in whole foods | Excess consumption linked to weight gain, diabetes, heart disease, and inflammation |
| Metabolism | Digested and metabolized more slowly in the liver, with the bulk of the food | Fructose from added sugars is processed almost exclusively by the liver, potentially leading to fat accumulation |
Beyond the Label: Context is Key
Understanding the distinction goes beyond just reading labels; context is crucial. A food product can contain both natural and added sugars, and the health impact of each is different. For instance, the sugar in a piece of fruit comes with fiber that slows digestion, making it a healthy energy source. The same amount of sugar in a soda or candy bar, however, lacks fiber and other nutrients, leading to a rapid and unhealthy blood sugar response.
To make healthier choices, prioritize foods where sugar is naturally occurring and limited. A glass of 100% fruit juice, while free of added sugars, still provides a concentrated source of free sugar without the fiber of the whole fruit, so it should be consumed in moderation. Making your own meals from whole foods—like fresh fruits, vegetables, and plain dairy—is the best way to control your intake of added sugars.
For products like flavored yogurt, compare brands and choose those with a lower "Added Sugars" percentage. You can also mix plain yogurt with fresh fruit yourself to control the sweetness and avoid unnecessary additives. The same principle applies to cereals, sauces, and other processed items that often contain hidden sugars.
Conclusion
Navigating the world of natural and added sugars is a key part of modern healthy eating. By understanding how to read nutrition labels and recognize the many names for added sweeteners, you can make more informed choices about your food. Prioritizing whole, unprocessed foods naturally limits your intake of added sugars and provides your body with the fiber and nutrients it needs to thrive. The more aware you become of hidden sugars, the more control you'll have over your diet and overall health. For further reading, Harvard Health offers an excellent overview on the dangers of excessive sugar intake and its impact on heart health.
