The Core Distinction: Natural vs. Added Sugars
To understand what types of sugars are not counted as added sugars, one must first grasp the fundamental difference between naturally occurring and added varieties. Natural sugars are intrinsically part of a food’s composition, existing in their raw, unprocessed form. Conversely, added sugars are those that have been incorporated into foods and beverages during processing, packaging, or preparation. The FDA mandates that food manufacturers list 'Added Sugars' separately on the Nutrition Facts label, a significant change from older labels that only showed 'Total Sugars'.
The Types of Sugars Not Counted as Added Sugars
The sugars that do not contribute to the 'Added Sugars' line on a nutrition label come from whole, unprocessed sources. These include:
Sugars in Whole Fruits and Vegetables
Whole fruits and vegetables contain natural sugars like fructose and glucose, which are not counted as added sugars. The key here is the fiber content, which is intact in whole produce. Fiber slows down the body's absorption of sugar, preventing the rapid blood glucose spikes associated with consuming free or added sugars. An apple, for example, contains natural fructose and valuable fiber, vitamins, and minerals. In contrast, an apple-flavored fruit snack or juice concentrate, even if derived from fruit, may be loaded with added sugars.
Sugars in Dairy Products
Lactose, a natural sugar found in milk, yogurt, and other dairy items, is another form of sugar not counted as an added sugar. A serving of plain, unsweetened yogurt, for instance, may show several grams of sugar, but all of this is naturally occurring lactose. However, if that same yogurt is flavored with fruit or vanilla, the sweeteners used to achieve that flavor will be listed under 'Added Sugars'. It is crucial for consumers to distinguish between plain dairy and its flavored counterparts to accurately track their sugar intake.
Sugars from 100% Fruit Juice
The FDA has specific guidance regarding fruit juice. Sugars from 100% fruit or vegetable juice concentrates, when used to sweeten a product beyond the level expected from 100% juice, must be listed as added sugars. However, the sugar present in a single-ingredient, 100% fruit juice itself is not typically classified as an added sugar. This is an area of some confusion, but the general principle is that sugar becomes 'added' when it is extracted and used to sweeten another food or beverage.
Reading Labels to Spot the Difference
Deciphering the Nutrition Facts label is the most reliable way to identify added sugars. Look for the distinct line that says "Includes Added Sugars" below the "Total Sugars" line. If a product contains ingredients like honey, molasses, or high-fructose corn syrup, those are counted as added sugars. On the other hand, if a label for plain milk lists sugar, it is naturally occurring lactose.
How to Identify Hidden Added Sugars
To truly understand a product's sugar content, always check the ingredients list. Manufacturers use over 60 different names for added sugar to make products seem healthier. Be on the lookout for:
- Words ending in “-ose,” such as dextrose, maltose, and sucrose
- Syrups like corn syrup, high-fructose corn syrup, or rice syrup
- Cane juice, evaporated cane juice, or brown sugar
- Natural-sounding sweeteners like agave nectar, honey, or maple syrup
These ingredients, when added to a product, are classified as added sugars, regardless of their source.
The Health Context: Why the Distinction Matters
While the body metabolizes all sugars similarly, the context in which we consume them is critical for health. Natural sugars in whole foods come packaged with beneficial nutrients like fiber, which slows absorption and provides satiety. Added sugars, however, are often found in processed foods that offer little to no nutritional value beyond empty calories, which can contribute to weight gain, type 2 diabetes, and heart disease.
Natural vs. Added Sugar: A Comparison Table
| Feature | Natural Sugars | Added Sugars |
|---|---|---|
| Source | Found naturally in whole foods like fruits and dairy. | Added during processing, preparation, or at the table. |
| Fiber Content | Found within the plant cell walls, accompanied by fiber, which slows absorption. | Isolated from their source and added as a free sugar, lacking fiber. |
| Nutrient Context | Typically consumed with essential vitamins, minerals, and antioxidants. | Often found in nutritionally sparse foods, providing only empty calories. |
| Blood Sugar Impact | Slower, more controlled impact on blood sugar levels due to fiber. | Can cause rapid spikes and crashes in blood sugar levels. |
| Labeling | Not declared on the 'Added Sugars' line, but contributes to 'Total Sugars'. | Explicitly declared on the 'Added Sugars' line on the Nutrition Facts label. |
The Role of Alternative Sweeteners
In addition to the natural and added sugar categories, it's worth noting other sweeteners. For example, sugar alcohols (such as erythritol, sorbitol, and xylitol) and high-intensity sweeteners (like stevia and sucralose) are not counted as added sugars on the label because they provide fewer or no calories. However, products containing these alternatives may still have other added sugars, so scrutinizing the ingredient list is always important.
Conclusion
Making informed dietary choices requires a clear understanding of the sugars we consume. By learning what types of sugars are not counted as added sugars—namely, those found naturally in whole fruits, vegetables, and plain dairy—you can more accurately interpret the Nutrition Facts label. The key takeaway is to prioritize whole foods rich in fiber and nutrients, as these offer a healthier way to consume sugar than processed foods filled with added sweeteners. For more in-depth information on labeling guidelines, consult the official U.S. Food and Drug Administration website. You can learn more about FDA regulations on their official site.
