A crucial step in managing a healthy diet is understanding the difference between naturally occurring sugars and those that are added during food processing. Natural sugars, like lactose in dairy and fructose in fruits, come packaged with beneficial fiber, vitamins, and minerals. They are digested slowly, providing a steady supply of energy. In contrast, added sugars contribute extra calories with little to no nutritional value, leading to health issues such as weight gain, heart disease, and type 2 diabetes when consumed in excess. Empowering yourself with the knowledge to read food labels and identify these hidden sources is key to making healthier choices.
The Updated Nutrition Facts Label: Your Direct Tool
In the United States, the Food and Drug Administration (FDA) has mandated changes to the Nutrition Facts label, making it easier than ever to track added sugars. For packaged foods, this new label is the most reliable source for information.
How to read the 'Includes Added Sugars' line
On the updated label, you will find a line item specifically for "Added Sugars" indented directly below "Total Sugars". This line provides the number of grams per serving and the percent Daily Value (%DV). The total sugars figure includes both natural and added sugars.
- Look for the 'Includes' text: The label will say, for example, "Includes 7g Added Sugars." This tells you that out of the total sugars, 7 grams were added.
- Check the % Daily Value: The %DV is based on a daily limit of 50 grams for added sugars on a 2,000-calorie diet. The "5/20 Rule" is a useful trick for comparison: 5% DV or less is a low source of added sugars, while 20% DV or more is considered high.
Decoding the Ingredient List
For products that don't yet feature the updated label or for estimations, the ingredient list is your best tool. Ingredients are listed in descending order by weight, so if sugar appears near the beginning, the food likely contains a significant amount. You must also be aware that sugar can go by many different names.
Common Aliases for Added Sugar
- Words ending in “-ose,” such as dextrose, fructose, glucose, lactose, and maltose
- Syrups, including corn syrup, high-fructose corn syrup, maple syrup, and rice syrup
- Nectars, like agave nectar and fruit nectar
- Concentrated juices, such as fruit juice concentrates
- Anything with “sugar” in the name, like cane sugar, raw sugar, and brown sugar
- Honey, molasses, and treacle
Estimating Added Sugar in Unlabeled Foods
When a product's label doesn't explicitly list added sugars, a bit of detective work can help you estimate the content. This is especially useful for items like milk or yogurt that contain naturally occurring sugars (lactose).
For example, plain, unsweetened milk or yogurt contains a baseline amount of lactose. If you compare this to a flavored version, the difference in total sugar content can be attributed to added sugars. As a general guide for processed foods, those with more than 15g of sugar per 100g should be viewed as high in added sugar, while those with 5g or less are considered low.
Comparing Products to Spot Hidden Sugars
Many foods that appear healthy, such as breakfast cereals, sauces, and yogurts, often contain surprising amounts of added sugar. Comparing similar products is an excellent strategy to identify these hidden sources.
| Product | Serving Size | Total Sugars | Added Sugars | Notes |
|---|---|---|---|---|
| Plain Greek Yogurt | 1 container (150g) | 6g | 0g | Contains only naturally occurring lactose. |
| Flavored Greek Yogurt | 1 container (150g) | 14g | 8g | The 8g difference is added sugar. |
| No Added Sugar Ketchup | 1 tbsp (17g) | 2g | 0g | Uses alternative sweeteners or spices for flavor. |
| Regular Ketchup | 1 tbsp (17g) | 4g | 4g | Uses added sugar as a main ingredient. |
| Plain Rolled Oats | 1/2 cup (40g) | <1g | 0g | A whole grain source with minimal sugar. |
| Sweetened Instant Oatmeal | 1 packet (40g) | 12g | 11g | High in added sugar for flavor. |
Visualizing Your Added Sugar Intake
A simple conversion can help make abstract numbers feel more real: 4 grams of sugar is approximately 1 teaspoon. When you see that a can of soda contains 39 grams of sugar, dividing that by 4 reveals it has nearly 10 teaspoons—a powerful visual cue. This method can help you internalize just how quickly added sugars can accumulate in your daily diet.
Conclusion: Taking Control of Your Nutrition
Learning how to calculate added sugar in food and identifying hidden sources is a transformative skill for improving your dietary habits. By actively reading nutrition labels, memorizing common sugar aliases, and comparing products, you can significantly reduce your intake of empty calories. This shift helps you focus on nutrient-dense, whole foods, which naturally contain fiber and other beneficial compounds that support long-term health. Taking the time to be an informed consumer is one of the most effective steps you can take for your well-being. For more in-depth information, the FDA's official guide on the Nutrition Facts label is a reliable resource.
