Decoding the 'Added Sugars' Line
In recent years, the U.S. Food and Drug Administration (FDA) made significant changes to the Nutrition Facts label to address consumer confusion about sugar. Previously, the 'Sugars' line combined naturally occurring sugars with those added during processing, making it impossible to differentiate without scrutinizing the ingredient list. The updated label now includes a separate line explicitly dedicated to 'Added Sugars'. This simple, yet powerful, change is the first step in understanding how much sugar manufacturers have included beyond what is naturally present in a food.
Where to Find the 'Added Sugars' Information
To find this new information, locate the 'Nutrition Facts' panel on a product. Under the 'Total Carbohydrate' section, you will see 'Total Sugars,' followed by an indented line that reads, 'Includes XXg Added Sugars'. The XX represents the grams of added sugar per serving. A Daily Value percentage is also provided, with a recommended limit of 50 grams per day for a 2,000-calorie diet. For packaged sweeteners like table sugar or honey, the label will also specify this percentage.
The Extensive List of Alias Names for Added Sugar
Even with the new label, it is still crucial to read the ingredient list, as manufacturers use over 50 different names for added sugar to make products more appealing or to spread different sugar types throughout the list. The ingredient list is ordered by weight, from most to least. If any sugar aliases appear near the top of the list, the product likely contains a high amount of added sugar.
Common Aliases to Watch For
- Words ending in "-ose": Fructose, sucrose, dextrose, maltose, lactose, and glucose are all scientific names for sugar.
- Syrups: Corn syrup, high-fructose corn syrup, brown rice syrup, maple syrup, malt syrup, and golden syrup are liquid sugars often used in processed foods.
- Nectars and Juices: Agave nectar, date nectar, and fruit juice concentrates are often perceived as healthier but still count as added sugars.
- Sugars and Sweeteners: Brown sugar, cane crystals, coconut sugar, evaporated cane juice, and raw sugar are just a few of the many names that clearly state 'sugar'.
A Guide to Spotting Added Sugar
Recognizing added sugar can seem overwhelming, but with a few simple strategies, it becomes easier to identify. The first step is always to check the 'Added Sugars' line on the Nutrition Facts label. From there, your detective work on the ingredient list can begin.
Here are some tips for identifying hidden added sugars:
- Scan for the "-ose" suffix: Look for scientific names like dextrose, fructose, and sucrose.
- Watch for syrups: Any ingredient with "syrup" in its name, such as corn syrup or rice syrup, is a form of added sugar.
- Read the top of the ingredients list: Since ingredients are listed by weight, if multiple sugar aliases are near the beginning, the product is high in sugar.
- Look for natural-sounding sweeteners: Don't be fooled by terms like agave nectar, honey, or fruit juice concentrate; they are also considered added sugars by the FDA when used in products.
Natural vs. Added Sugar: A Key Distinction
It's important to understand the difference between natural sugars and added sugars. Natural sugars are found in whole foods like fruit and milk, which also provide beneficial nutrients such as fiber, vitamins, and minerals. In contrast, added sugars offer little to no nutritional value, providing only what is often referred to as "empty calories". This is why public health organizations recommend limiting added sugar intake.
Comparison: Natural vs. Added Sugar
| Feature | Naturally Occurring Sugar | Added Sugar |
|---|---|---|
| Source | Found naturally in whole foods (e.g., fruit, milk) | Added during processing or preparation |
| Nutritional Content | Comes with fiber, vitamins, and minerals | Often provides only empty calories |
| Impact on Body | Digested more slowly due to fiber; less of a spike in blood sugar | Quickly absorbed, leading to blood sugar spikes and crashes |
| Label Location | Included in 'Total Sugars' line | Explicitly listed on the 'Added Sugars' line and ingredient list |
Conclusion: Making Smarter Choices
Ultimately, the name for added sugar on a food label is a complex topic with a simple takeaway: always check the label. The FDA's new 'Added Sugars' line provides a quick and clear answer to how much was added during processing, while the ingredient list reveals the diverse aliases used by manufacturers. By paying close attention to both, consumers can gain control over their sugar intake and make more informed, healthier dietary choices. Understanding these labels is a crucial skill for anyone aiming for a more balanced and nutritious diet.
For more detailed information on understanding nutrition labels, visit the official FDA website.
