The modern Nutrition Facts label can be confusing, especially when comparing different types of sugars. While a Daily Value (DV) is listed for added sugars, the line item for "Total Sugars" includes both naturally occurring and added sugars but lacks a percentage value. The core of this distinction is based on sound dietary science and the different ways our bodies process these sugars.
The Core Distinction: Natural vs. Added Sugars
Natural sugars are the sugars intrinsic to whole, unprocessed foods like fruits, vegetables, and dairy products. Examples include fructose in fruits and lactose in milk. When you consume an apple, you consume fructose, but it comes bundled with fiber, water, vitamins, and minerals. Similarly, the lactose in milk is accompanied by protein, calcium, and vitamin D.
Added sugars, on the other hand, are sugars and syrups that manufacturers add to foods and beverages during processing or that people add themselves. This can be table sugar (sucrose), honey, syrups, and concentrated fruit or vegetable juices used for sweetening. These sugars provide calories but offer little to no other nutritional benefits, earning them the term "empty calories". The American Heart Association (AHA) and other health organizations stress the importance of limiting added sugars because of their link to various health problems.
The Importance of the Food Matrix
The way your body processes sugar is profoundly influenced by the food matrix—the overall structure and composition of the food. The fiber in whole fruits, for instance, significantly slows down the digestion and absorption of fructose. This leads to a gradual, tempered rise in blood sugar, avoiding the rapid spike and subsequent crash often associated with sugary drinks and processed foods. In contrast, added sugars in items like soda are quickly absorbed, causing a fast and intense blood sugar response. By not placing a DV on natural sugar, health agencies implicitly encourage the consumption of whole foods like fruits and vegetables, which are cornerstones of a healthy diet.
The Rationale Behind the Labeling
The decision to include a DV for added sugars but not natural sugars reflects a strategic public health effort. The primary concern is not the sugar from a piece of fruit, but the excess consumption of refined, processed sugars that contributes to the rising rates of chronic diseases like obesity, type 2 diabetes, and heart disease. The Nutrition Labeling and Education Act of 1990 was mandated to address these concerns and empower consumers with more useful information. The FDA determined that focusing on limiting added sugars, a major source of empty calories, is the most effective approach to guiding consumers toward healthier choices. Placing a limit on total sugars, which would include fruits and dairy, might discourage people from eating these nutrient-dense foods, an outcome that would be counterproductive to public health.
A Tale of Two Sugars: How Your Body Responds
Your body's metabolic response to natural versus added sugars is a critical part of the story. When you eat a whole food rich in natural sugar, such as an orange, the fiber content requires more time and effort to break down. This slower digestion prevents a sudden dump of sugar into your bloodstream. This sustained energy release helps keep you feeling fuller for longer and avoids the disruptive cycle of sugar crashes and subsequent cravings. With added sugars, however, the lack of fiber and other nutrients means they are absorbed very quickly. This can lead to a surge in blood glucose, followed by a rapid drop, leaving you feeling tired, irritable, and craving more sugar. It's this rapid, nutritionally hollow energy spike that health experts warn against.
Comparing Natural Sugar and Added Sugar
| Feature | Natural Sugar | Added Sugar |
|---|---|---|
| Sources | Fruits, vegetables, milk (whole foods) | Sodas, candy, processed foods, sweeteners |
| Associated Nutrients | Fiber, vitamins, minerals, water, protein | Very few or none; "empty calories" |
| Absorption Rate | Slowed by fiber and nutrients; gradual blood sugar increase | Rapid absorption; fast blood sugar spike |
| Impact on Satiety | Increases fullness due to fiber and water content | Provides a quick burst of energy, followed by a crash |
| Health Concerns | Generally not associated with negative health effects when from whole foods | High consumption is linked to obesity, diabetes, heart disease |
Practical Implications for a Healthy Diet
The lack of a DV for natural sugar doesn't mean you can ignore all sugar. It means you should shift your focus away from simply counting grams of "total sugar" and instead pay attention to the source. Focus on consuming whole foods that contain natural sugars. When looking at a food label, actively limit your intake of added sugars. For example, choose a plain yogurt with fruit instead of a pre-flavored one with lots of added sugar. Similarly, opt for whole fruits instead of fruit juice, which concentrates the natural sugar and removes the beneficial fiber. A 2,000-calorie diet should include no more than 50 grams of added sugar per day, according to the FDA. This provides a concrete, actionable target for controlling your sugar intake.
Conclusion: Making Informed Choices
The reason there is no DV for natural sugar is a deliberate strategy rooted in understanding the difference between natural and added sugars. Health authorities want to encourage the consumption of nutrient-rich whole foods while providing clear guidance on limiting added sugars, which are the primary dietary concern. By focusing on whole foods and using the DV for added sugars as your guide, you can make more informed and healthier choices for your nutritional diet. The context and composition of your food are far more important than a single number on the label.
For more detailed information on interpreting nutrition labels, the FDA offers a helpful guide on their website, providing clear explanations of each section, including the daily values for added sugars.
