Reading the Nutrition Facts Label
The most reliable way to determine a food's sugar content is by examining the Nutrition Facts label on the package. This panel provides key figures that help you understand the nutritional composition of what you're eating. The information is typically broken down into serving size, calories, and key nutrients like fats, carbohydrates, and proteins.
- Serving Size: The first step is to check the serving size and how many servings are in the package. It's crucial to adjust the sugar content based on how much you actually consume. For example, if a package has two servings but you eat the whole thing, you must double the sugar amount listed.
- Total Sugars: The label will list "Total Sugars," which includes both naturally occurring sugars (like lactose in milk or fructose in fruit) and any added sugars.
- Added Sugars: The new FDA-mandated labels now also list "Added Sugars" separately, making it much easier to see how much sugar has been included during processing. A product with 10g of Total Sugars and 5g of Added Sugars contains 5g of natural sugars and 5g of added sugars.
Deciphering the Ingredients List
Food manufacturers can be clever, using multiple forms of sugar to prevent it from appearing as the first ingredient. A quick glance at the ingredients list can reveal whether a product is high in added sugars, especially if a sugar variant is near the top of the list.
Here is a list of common alternative names for sugar to look out for:
- Ending in "-ose": Fructose, dextrose, glucose, lactose, sucrose, maltose
- Syrups: High-fructose corn syrup, corn syrup, rice syrup, maple syrup, malt syrup
- Nectars & Concentrates: Agave nectar, fruit juice concentrate, date syrup
- Natural-Sounding Sweeteners: Honey, raw sugar, brown sugar, molasses
Converting Grams to Teaspoons
Many people find it difficult to visualize grams. A simple conversion can make the numbers on the nutrition label more meaningful: 4 grams of sugar is approximately equal to one teaspoon.
To calculate the number of teaspoons, simply divide the grams of sugar by 4. For instance, a soda containing 40 grams of sugar per bottle has roughly 10 teaspoons of sugar. This visualization can be a powerful tool for understanding your sugar consumption.
Recognizing Hidden Sugars
Sugar isn't just in candy and baked goods; it's also concealed in many savory and processed foods. Savvy shoppers know to check the labels on products that don't seem like they should be sugary.
Here are some surprising sources of hidden sugar:
- Yogurt: Flavored yogurts, especially low-fat versions, often contain significant amounts of added sugar to compensate for the flavor lost from fat reduction. Plain Greek yogurt, by contrast, has very little natural sugar (lactose).
- Sauces and Condiments: Ketchup, marinara sauce, barbecue sauce, and salad dressings can all be loaded with hidden sugars.
- Canned Soups: Some canned soups add sugar to enhance flavor and shelf life.
- Breakfast Cereals: Even seemingly healthy cereals can contain large amounts of added sugar. Choosing an unsweetened option and adding your own fresh fruit is a much better choice.
Comparison Table: Label Analysis for Different Food Products
| Product | Serving Size | Total Sugars | Added Sugars | Grams to Teaspoons (Approx.) | How to Spot Hidden Sugar | Source | | :--- | :--- | :--- | :--- | :--- | :--- | :--- | | Flavored Yogurt | 1 cup (227g) | 20g | 12g | 5 tsp | Look for multiple sugar names in ingredients. | | | 100% Orange Juice | 8 oz (240ml) | 22g | 0g* | 5.5 tsp | Note that 100% juice is all natural sugar but still counts as 'free sugars' by WHO. | | | Canned Marinara Sauce | 1/2 cup (125g) | 8g | 6g | 2 tsp | Sugar may be listed as 'cane sugar' or 'fructose' near the top. | | | Granola Bar | 1 bar (40g) | 14g | 12g | 3.5 tsp | Look for agave nectar, honey, or rice syrup. | | | Ketchup | 1 tbsp (15g) | 4g | 4g | 1 tsp | The high sugar content is concentrated in small serving sizes. | | | Plain Greek Yogurt | 1 cup (227g) | 8g | 0g | 2 tsp | Excellent example of lower naturally occurring sugar. | |
*100% fruit juice can be a major source of free sugars, even with no added sugar.
Utilizing the % Daily Value (%DV)
The % Daily Value is a helpful tool for comparing products at a glance, especially when used in combination with understanding grams. The FDA sets the Daily Value for added sugars at 50 grams per day for adults based on a 2,000-calorie diet.
- 5% DV or less: A low source of added sugars.
- 20% DV or more: A high source of added sugars.
This percentage makes it easy to compare similar products. For instance, a yogurt with 10% DV for added sugars is a better choice than one with 25% DV, assuming the serving sizes are the same.
Conclusion
Mastering how to tell how much sugar is in something is a powerful skill for anyone looking to take control of their diet and health. By diligently reading the Nutrition Facts label and the ingredients list, you can distinguish between natural and added sugars, expose hidden sweeteners, and make informed decisions that benefit your well-being. Coupled with an understanding of what the % Daily Value represents, these skills will help you reduce your free sugar intake and cultivate healthier eating habits.
For more information, the U.S. Food and Drug Administration's website provides comprehensive resources on understanding the new Nutrition Facts label, including specific details on sugar labeling. You can learn more about making smart choices at www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label.
