What Exactly is an Added Sugar?
At its core, an added sugar is any sugar or caloric sweetener that is put into foods and beverages during processing or preparation. This is in direct contrast to naturally occurring sugars, which are an intrinsic part of whole foods like fruits and milk. While all sugar provides energy, the context in which it is consumed matters greatly for your health. Added sugars offer extra calories with little to no nutritional value, whereas natural sugars in fruits come packaged with fiber, vitamins, and minerals that promote slower digestion and sustained energy. The crucial difference lies in the processing: taking an apple and squeezing its juice concentrates the sugar and removes most of the fiber, transforming a naturally-occurring sugar source into a form that more closely resembles added sugar in terms of its effect on the body. Honey and syrups, while natural, also qualify as added sugars when used to sweeten other products.
How to Read a Nutrition Facts Label
Understanding how to spot added sugars on a food label is your most powerful tool. The U.S. Food and Drug Administration (FDA) revised the Nutrition Facts label to make this easier.
- Look for "Added Sugars": The label now explicitly lists the amount of "Added Sugars" right under "Total Sugars." This helps you differentiate between sugars naturally present in the food and those that were added. The percentage of the Daily Value (%DV) for added sugars is also provided, with 5% or less considered a low source and 20% or more considered a high source.
- Inspect the Ingredients List: The FDA label is a great start, but savvy consumers should also scan the ingredient list. Ingredients are listed in descending order by weight, so if sugar or one of its many aliases appears near the top, the product is likely high in added sugar. Manufacturers sometimes use multiple types of sweeteners to push each individual one further down the list, so be vigilant.
The Many Names of Added Sugar
Food manufacturers use dozens of different names for added sugar to make products sound healthier or less sugary. Many are chemical-sounding, while others seem more natural.
Here is a list of common sugar aliases to look for on ingredient lists:
- Words ending in "-ose": Dextrose, fructose, glucose, lactose, maltose, and sucrose.
- Syrups: High-fructose corn syrup, corn syrup, brown rice syrup, malt syrup, maple syrup, and molasses.
- Other Sweeteners: Cane sugar, brown sugar, raw sugar, honey, agave nectar, coconut sugar, fruit juice concentrates, and evaporated cane juice.
Natural vs. Added Sugar: A Comparison
| Feature | Natural Sugars | Added Sugars |
|---|---|---|
| Source | Whole, unprocessed foods like fruits, vegetables, and plain dairy. | Added to foods during processing, preparation, or at the table. |
| Nutritional Context | Comes with fiber, vitamins, minerals, and other nutrients. | Provides "empty calories" with little to no nutritional value. |
| Digestion | Fiber-rich foods with natural sugars are digested slowly, leading to a gradual rise in blood sugar. | Processed quickly, causing rapid blood sugar spikes and crashes. |
| Health Impact | Associated with lower risk of chronic diseases when consumed in whole foods. | Linked to weight gain, obesity, type 2 diabetes, and heart disease. |
| Example | Sugar in a whole apple, lactose in plain yogurt. | Sugar added to sweetened yogurt, fruit juice concentrate in a snack bar. |
Sneaky Sources of Hidden Sugars
Added sugar isn't just found in candy and baked goods. It's pervasive throughout the processed food supply, appearing in many products you might not suspect. Becoming aware of these sneaky sources is essential for managing your intake.
- Sauces and Condiments: Ketchup, barbecue sauce, salad dressings (even low-fat versions), and pasta sauces are often loaded with added sugar to enhance flavor and shelf-life.
- Breakfast Cereals: Many cereals, including seemingly healthy granola, contain significant amounts of added sugars, honey, or syrups.
- Flavored Yogurts: While plain yogurt contains natural lactose, flavored varieties are often sweetened with considerable amounts of added sugar. Opt for plain yogurt and sweeten it yourself with fresh fruit instead.
- Low-Fat Products: When fat is removed to create low-fat or fat-free versions of foods, sugar is often added to replace the flavor and improve texture.
- Canned Goods: Canned fruit, especially when packed in syrup, is a common source of added sugar. Even canned soups and beans can contain hidden sweeteners.
- Beverages: Sugar-sweetened sodas, fruit juices, sports drinks, and sweetened teas are major culprits. Liquid calories from sugar are particularly damaging as they are absorbed quickly and don't provide a feeling of fullness.
Health Implications of Excessive Added Sugar
Consuming too much added sugar contributes to a range of serious health problems. The overload of sugar, especially high-fructose corn syrup, is metabolized by the liver, which can lead to fat accumulation and, over time, non-alcoholic fatty liver disease. This, along with other effects, is linked to a higher risk of heart disease.
Furthermore, high added sugar intake is associated with:
- Weight Gain and Obesity: Added sugars contribute to excess calorie intake, especially from sugary drinks which do not trigger appetite control mechanisms effectively.
- Type 2 Diabetes: Excessive sugar consumption can lead to insulin resistance, a precursor to type 2 diabetes.
- High Blood Pressure and Inflammation: High amounts of sugar can raise blood pressure and increase chronic inflammation, both risk factors for heart disease.
- Dental Issues: High intake of free sugars increases the risk of dental caries and tooth decay.
Conclusion: Making Informed Choices
Armed with the knowledge of what qualifies as an added sugar, you can take control of your diet and make healthier choices. It's not about demonizing sugar in its entirety, but rather understanding the difference between naturally occurring sugars in whole foods and the empty calories from added sweeteners. By carefully reading nutrition labels, recognizing sugar's many hidden aliases, and being mindful of sneaky sources, you can significantly reduce your intake. Focusing on whole, unprocessed foods like fruits, vegetables, and whole grains, while limiting processed and packaged goods, is the most effective strategy for managing sugar consumption and promoting long-term health. The sweetness of a healthy lifestyle is far more rewarding than a temporary sugar rush. For additional guidance, consider consulting the official Dietary Guidelines for Americans for detailed nutritional recommendations.
