Total Sugars vs. Added Sugars: Decoding the Nutrition Label
The confusion between "total sugars" and "added sugars" is a common hurdle for anyone trying to eat healthier. A packaged product's Nutrition Facts label now clearly lists both, thanks to updated regulations. However, simply looking at the total number doesn't tell the whole story. To truly make mindful choices, it's essential to understand what each category represents and why one matters more than the other.
Total sugars encompass all sugars present in a food or drink. This includes naturally occurring sugars found in milk and fruit, as well as any sugars that were added during processing. For example, a container of plain yogurt will have naturally occurring lactose (a sugar found in milk), which is counted in the total sugars number. Added sugars, on the other hand, are the sugars and syrups that manufacturers explicitly add to foods and beverages to enhance flavor, texture, or extend shelf life. The added sweetness in a fruit-flavored yogurt comes from these added sugars, which are listed separately on the label.
The Health Impact of Added Sugars
Health experts emphasize limiting added sugars, not total sugars, for several important reasons. Unlike natural sugars found in whole foods, added sugars contribute nothing but "empty calories". When you consume an apple, the natural fructose sugar is packaged with fiber, vitamins, and minerals. The fiber slows down digestion and the absorption of sugar, which prevents a rapid spike in blood sugar. In contrast, a soda's added sugar is quickly digested, causing a sharp rise and subsequent crash in blood sugar levels.
Excessive intake of added sugars has been extensively linked to numerous adverse health outcomes:
- Weight Gain: Sugary drinks and processed snacks are significant sources of empty calories, which can lead to overconsumption and weight gain.
- Heart Disease: A high-sugar diet can lead to obesity, inflammation, high triglycerides, and elevated blood pressure—all major risk factors for heart disease.
- Type 2 Diabetes: Consistently high blood sugar from added sugar consumption can lead to insulin resistance over time, dramatically increasing the risk of developing type 2 diabetes.
- Fatty Liver Disease: Fructose, a common added sugar, is metabolized by the liver. An overload of fructose can result in the accumulation of fat in the liver, leading to nonalcoholic fatty liver disease.
- Dental Decay: Oral bacteria feed on sugar and produce acids that cause tooth decay and cavities.
How to Count Added Sugars Effectively
To manage your sugar intake, you need to become a savvy label reader. The most effective strategy is to focus on the "Added Sugars" line rather than the "Total Sugars" line. Here's how:
- Locate the Added Sugars: On the Nutrition Facts panel, look for "Added Sugars" listed below "Total Sugars." This value, measured in grams, represents the amount of sugar added to the product.
- Check the % Daily Value (%DV): The %DV for added sugars is based on expert recommendations. A %DV of 5% or less per serving is considered low, while 20% or more is high. Use this as a quick guide to compare products and choose healthier options.
- Inspect the Ingredient List: Added sugars can go by many names. Scrutinize the ingredient list for clues, especially if they are listed near the top. Common aliases include:
- Syrups (e.g., corn syrup, high-fructose corn syrup)
- Words ending in "-ose" (e.g., sucrose, dextrose, maltose)
- Nectars (e.g., agave nectar, peach nectar)
- Other sweeteners like honey, molasses, or cane sugar
Comparison Table: Natural vs. Added Sugars
| Feature | Naturally Occurring Sugars | Added Sugars |
|---|---|---|
| Source | Found naturally in whole foods (fruit, plain dairy) | Added during processing (soda, candy, baked goods) |
| Nutritional Value | Come packaged with fiber, vitamins, minerals, and antioxidants | Provide little to no nutritional benefits; considered empty calories |
| Health Impact | Digested slower due to fiber content, resulting in a stable energy release | Cause rapid blood sugar spikes, energy crashes, and contribute to chronic disease risk |
| Example | Lactose in plain milk, fructose in a fresh apple | High-fructose corn syrup in soda, sugar in a cookie |
Actionable Steps for Your Diet
Limiting added sugars doesn't mean giving up all sweet foods. It means making smarter, more intentional choices:
- Drink Water: Replace sugary drinks like soda, sweetened iced tea, and energy drinks with water, seltzer, or unsweetened coffee/tea.
- Embrace Whole Foods: Choose whole fruits over fruit juices or fruit-flavored snacks. Whole foods provide the natural sweetness your body needs, along with essential nutrients and fiber.
- Read Labels for Hidden Sugars: Be vigilant about savory products that often contain added sugars, such as pasta sauce, ketchup, salad dressings, and bread.
- DIY Sweetness: Sweeten plain yogurt or oatmeal with fresh berries, nuts, or spices like cinnamon instead of buying pre-sweetened versions.
- Check Serving Sizes: Remember to factor in the number of servings you consume, as a single portion's added sugar count can quickly double or triple if you eat more.
Conclusion
For anyone on a nutrition journey, the question of whether to count total or added sugars is a critical one. While total sugar is the sum of all sugars, added sugar is the number to focus on for health. By prioritizing the reduction of added sugars and choosing nutrient-dense whole foods, you can significantly improve your dietary quality, mitigate health risks, and make a positive impact on your long-term wellness. The key is to move past the misleading total sugar count and leverage the new labeling to your advantage. For more information on reading nutrition labels, consult reliable sources like the FDA's website for comprehensive guidance.
