The Difference Between Natural and Added Sugars
To understand the nuanced nature of lactose, it is essential to distinguish between natural and added sugars. Natural sugars are an intrinsic part of whole foods like fruits (fructose) and plain dairy products (lactose), and they come bundled with other valuable nutrients such as fiber, vitamins, and minerals. For instance, the lactose in a glass of plain milk is accompanied by protein, calcium, and vitamin D. These components influence how the body processes and absorbs the sugar, preventing the massive blood sugar spikes often associated with simple sugars.
In contrast, added sugars are sweeteners and syrups that manufacturers add during the processing of foods and beverages. They are also added to foods prepared at home, such as a spoonful of sugar in coffee. The crucial difference is that added sugars provide “empty calories” and little to no nutritional value beyond energy. High consumption of added sugars is a concern for many health organizations and is linked to various health risks.
Where Does Lactose Fit In?
Lactose is often called "milk sugar" for a reason—it is the primary carbohydrate found in the milk of mammals. Its classification as natural or added is entirely dependent on its source.
Lactose in Plain Dairy Products
When you consume plain milk, yogurt, or cheese, the lactose you ingest is a natural sugar. Plain, unflavored dairy products do not have added sugar. The amount of lactose can vary depending on the product and its processing method. For example:
- Hard cheeses like cheddar and parmesan contain very little to no lactose because most of it is removed with the whey and broken down during the aging process.
- Plain milk and soft cheeses like cottage cheese generally contain higher levels of natural lactose.
- Lactose-free milk is made by adding the enzyme lactase, which breaks down the natural lactose into simpler sugars (glucose and galactose), but does not add extra sugar.
Lactose as a Commercial Ingredient
Food manufacturers can isolate lactose from milk and process it into a crystalline powder for use as an additive. In this form, it is used in a wide range of processed foods and beverages for various functions, including:
- Acting as a filler or binder in baked goods and confections.
- Enhancing browning in certain products.
- Adding mild sweetness to sauces and soups.
When lactose is included in a product in this manner, it is explicitly considered an added sugar and must be listed as such on the nutrition label.
Reading Nutrition Labels: The Added Sugars Section
Navigating the nutrition label is key to understanding a product's sugar content. Since 2020, updated U.S. FDA regulations require food manufacturers to list "Added Sugars" separately from "Total Sugars" on the Nutrition Facts panel. This change was implemented to help consumers differentiate between naturally occurring sugars and those added during processing.
- Total Sugars: This figure includes all sugars in the product, both natural and added.
- Added Sugars: This line item specifically quantifies any sugars or syrups that have been added to the food.
An 8-ounce glass of plain milk might show 12 grams of "Total Sugars" and 0 grams of "Added Sugars". A cup of chocolate milk, however, could show a much higher "Total Sugars" count, with a portion of that specified as "Added Sugars" from the flavoring.
To identify added sugars, look beyond just the "Added Sugars" line and check the ingredients list. Many sweeteners are used and can go by different names. Common names for added sugars include:
- Corn syrup and high-fructose corn syrup
- Brown sugar and raw sugar
- Dextrose, fructose, glucose, and maltose
- Honey and molasses
Lactose vs. Added Sugar: A Comparative Look
| Feature | Naturally Occurring Lactose in Milk | Lactose as an Added Sugar | Added Sugars (e.g., Sucrose) |
|---|---|---|---|
| Source | Found naturally in milk and plain dairy products. | Isolated from milk and added to other processed foods. | Can be derived from sources like cane, corn, or honey and added during processing. |
| Nutrient Profile | Comes with milk's inherent nutrients like calcium, protein, and vitamin D. | Offers little to no nutritional value beyond calories. | Offers no nutritional value beyond calories. |
| Effect on Body | Digested slowly with other nutrients, leading to a lower glycemic impact. | Digested more quickly, similar to other simple sugars. | Rapidly digested, often causing blood sugar spikes. |
| Nutrition Label | Included in "Total Sugars" but not "Added Sugars" on the label. | Included in both "Total Sugars" and "Added Sugars". | Included in both "Total Sugars" and "Added Sugars". |
Making Informed Dietary Choices
Understanding where your sugar comes from is a critical step toward healthier eating. For those looking to reduce their sugar intake, focusing on minimizing added sugars is more impactful than eliminating all sugars, including natural ones found in fruits and milk. Plain dairy products, with their naturally occurring lactose, are a nutrient-rich part of a balanced diet.
Here are a few tips to help you make informed decisions:
- Prioritize Plain Dairy: Opt for plain milk, yogurt, and cheese over flavored varieties, which are a major source of added sugars.
- Read Labels Carefully: Always check the "Added Sugars" line and the ingredients list, especially for products where added sweeteners might be unexpected, like dressings or bread.
- Use Outbound Resources: To dive deeper into healthy eating guidelines, visit a reliable source like the American Heart Association for educational resources on sugar.
- Choose Whole Foods: Focus your diet on whole foods, where the sugars are naturally occurring and packaged with beneficial fiber and nutrients.
Conclusion
To answer the central question: Is lactose considered an added sugar? The answer depends on its context. When it exists naturally within plain dairy products, no, it is a natural sugar. When it is extracted and added to other foods during processing, yes, it is classified as an added sugar. Reading nutrition labels carefully, specifically the "Added Sugars" line, is the most reliable way to know what you're consuming. By understanding this distinction, consumers can make more knowledgeable decisions about their dietary choices and better manage their sugar intake.
