Navigating the world of packaged foods can feel like a minefield when trying to minimize your added sugar intake. Unlike naturally occurring sugars found in fruits and dairy, added sugars provide empty calories with little to no nutritional value. High consumption of added sugars has been linked to numerous health issues, including weight gain, type 2 diabetes, and cardiovascular disease. By mastering the skill of calculating your intake, you can take control of your dietary health.
Understanding the Nutrition Facts Label
For years, identifying added sugar was a challenge because it was lumped in with naturally occurring sugars under the “Total Sugars” line. However, the U.S. Food and Drug Administration (FDA) has mandated a new label design that makes this much simpler.
The New Added Sugars Line
The most important detail on the updated label is the specific line for “Added Sugars,” located just beneath “Total Sugars.” This line explicitly lists the amount of sugar, in grams, that was added during processing. It also shows the percentage of the Daily Value (%DV) for added sugars, which is based on a 50-gram limit for a 2,000-calorie diet. A quick glance at this percentage can tell you if a food is high (20% or more) or low (5% or less) in added sugars. The presence of the word “includes” before the “Added Sugars” line is a key indicator that this information is included in the total sugar count.
Reading the Ingredients List for Clues
While the new label is a huge help, it's still crucial to read the ingredients list, especially if you have an older product or want to understand the source of the sugars. Ingredients are listed in descending order by weight, so if sugar or a sugar alias is at the top of the list, it's a significant component of the product.
Common Aliases for Added Sugars
Food manufacturers use a variety of names to disguise added sugars. Being familiar with these aliases can help you make more informed decisions when the added sugar information is not clearly visible. Common aliases include:
- Words ending in “-ose” (dextrose, fructose, glucose, maltose, sucrose)
- Syrups (corn syrup, high-fructose corn syrup, maple syrup, rice syrup)
- Nectars (agave nectar)
- Concentrates (fruit juice concentrate)
- Other terms (brown sugar, raw sugar, honey, molasses, cane juice)
Natural vs. Added Sugar: A Key Distinction
It's important to differentiate between sugars that are naturally present in foods and those that are added during processing. While your body processes the sugar itself similarly, the accompanying nutrients make a world of difference. Natural sugars in fruits and dairy are packaged with fiber, vitamins, and minerals that slow down digestion and prevent rapid blood sugar spikes. Added sugars, on the other hand, are often devoid of these benefits, providing little more than empty calories.
Natural vs. Added Sugar Comparison
| Feature | Natural Sugar | Added Sugar |
|---|---|---|
| Source | Found in whole, unprocessed foods like fruits and milk. | Added to foods during processing or preparation. |
| Nutrients | Comes with fiber, vitamins, and minerals. | Provides extra calories without significant nutrients. |
| Absorption | Digested more slowly due to fiber content. | Absorbed rapidly, causing blood sugar spikes. |
| Health Impact | Not linked to negative health effects when consumed as part of a balanced diet. | Excessive intake is linked to weight gain, diabetes, and heart disease. |
| Example | Sugar in an apple or lactose in plain yogurt. | Sugar in soda, cookies, or sweetened yogurt. |
How to Calculate Your Daily Intake
Calculating your added sugar intake involves three simple steps. Remember that 4 grams of sugar equals approximately 1 teaspoon.
- Find the Added Sugars: Look for the “Added Sugars” line on the Nutrition Facts label. Note the serving size and the grams of added sugar per serving.
- Adjust for Your Portion: If you eat more or less than the labeled serving size, adjust the grams of added sugar accordingly. For example, if a cereal has 10 grams of added sugar per serving (1 cup) and you eat 2 cups, you've consumed 20 grams of added sugar.
- Track Your Total: Log the added sugar grams from all foods and drinks consumed throughout the day. You can compare your total against recommended daily limits. The American Heart Association (AHA) recommends limiting added sugar to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men.
Putting It All Together: A Sample Calculation
Let's follow a day of eating to see how the numbers add up.
- Morning Coffee: A flavored coffee creamer with 5g added sugar per serving (1 Tbsp). If you use 2 tablespoons, that's 10g of added sugar.
- Lunch Condiment: A tablespoon of barbecue sauce contains 6g of added sugar.
- Afternoon Snack: A flavored yogurt with 15g total sugar, including 10g of added sugar.
- Dinner Sauce: A jarred pasta sauce with 5g added sugar per 1/2 cup serving. If you use 1 cup, that's 10g.
- Total for the day: 10g (creamer) + 6g (BBQ sauce) + 10g (yogurt) + 10g (pasta sauce) = 36g of added sugar.
For a woman, this total exceeds the AHA's daily recommendation of 25g. This example shows how quickly added sugars can accumulate, even from seemingly savory or healthy foods.
Practical Tips for Tracking Added Sugar
- Read Before You Buy: Make it a habit to check the Nutrition Facts label and ingredients list in the grocery store.
- Opt for Whole Foods: Choose whole fruits over fruit juices, which often contain concentrated sugars.
- Make Your Own: Prepare sauces, salad dressings, and marinades from scratch to control the amount of added sugar.
- Be Wary of 'Healthy' Marketing: Don't be fooled by marketing terms like 'all-natural' or 'healthy' on products like granola bars, cereals, and yogurts that often contain hidden sugars.
- Download a Tracking App: Use a food-tracking app that has an up-to-date database, which can automatically calculate your added sugar intake for you.
Conclusion
Calculating added sugar intake is a straightforward but powerful practice that allows you to make more deliberate and healthy food choices. By utilizing the updated Nutrition Facts label, deciphering ingredient lists for sugar aliases, and distinguishing between natural and added sugars, you can effectively monitor your consumption. The key is to be a vigilant consumer and understand that even non-sweet foods can be sources of hidden sugar. Adhering to guidelines from organizations like the AHA can significantly improve your overall health and well-being.
