Navigating the Modern Nutrition Facts Panel
With the latest updates to the Nutrition Facts panel, which the U.S. Food and Drug Administration (FDA) mandated in 2016, identifying sugars has become easier, but still requires careful reading. The current label provides specific details on both 'Total Sugars' and 'Added Sugars,' offering a more transparent view into a product's composition.
Total Sugars vs. Added Sugars: A Crucial Distinction
The first line you'll notice on the label under 'Total Carbohydrate' is 'Total Sugars'. This figure includes all sugars present in the food, encompassing both naturally occurring sugars from ingredients like fruit and milk, and any sugars added during processing. Below this line, 'Added Sugars' is listed separately, which is the amount of sugar manufacturers have explicitly put into the food. This distinction is vital because added sugars, unlike the sugars in whole foods, provide energy without contributing meaningful nutrients like fiber, vitamins, and minerals. For example, the sugar in a plain yogurt (lactose) is a natural sugar, whereas the sugar in a flavored yogurt with fruit puree and sweeteners contains a mix of both natural and added sugars. Your health goals, such as managing blood sugar or reducing empty calories, should focus primarily on minimizing your intake of added sugars.
Deciphering the Ingredient List for Hidden Sugars
Even with the updated nutrition panel, understanding the ingredient list is critical, as food companies employ numerous euphemisms for sugar. The list ranks ingredients in descending order by weight, so if multiple sugar sources appear near the top, it's a strong indicator that sugar is a primary component. Many of these sugar aliases can be surprisingly deceptive, and some packages may contain several different types of sugar, each contributing to the total.
Common Aliases for Sugar
Here is a list of some of the many names you might find for sugars on a food label:
- Words ending in "-ose": Dextrose, Fructose, Glucose, Lactose, Maltose, Sucrose
- Syrups: Corn Syrup, High-Fructose Corn Syrup (HFCS), Malt Syrup, Brown Rice Syrup, Rice Syrup, Maple Syrup, Sorghum Syrup
- Nectars and Juices: Agave Nectar, Fruit Juice Concentrate, Evaporated Cane Juice, Pear Nectar
- Cane and Beet Derivatives: Cane Sugar, Beet Sugar, Brown Sugar, Raw Sugar, Turbinado Sugar, Muscovado Sugar, Molasses
- Other Sweeteners: Honey, Barley Malt, Caramel, Diastatic Malt, Maltodextrin
Comparison: Total Sugars vs. Added Sugars
| Feature | Total Sugars | Added Sugars |
|---|---|---|
| Source | Naturally occurring sugars (e.g., fruit, milk) and added sugars combined. | Sugars and syrups introduced to food during processing or preparation. |
| Nutritional Value | Often accompanied by other nutrients like fiber, vitamins, and minerals. | Primarily consists of "empty calories" with little to no nutritional benefit. |
| Health Impact | Digested more slowly when part of a whole food, leading to a more controlled blood sugar response. | Can cause sharper spikes in blood sugar and is linked to increased risk of chronic diseases when consumed excessively. |
| Label Location | Listed on the main line under "Total Carbohydrate" on the Nutrition Facts panel. | Indented and listed directly below the "Total Sugars" line. |
Putting Your Knowledge into Practice
Beyond simply reading the numbers, it is helpful to put your new knowledge into practice. A good rule of thumb is to look for products where the grams of Added Sugars are low or zero. Use the ingredient list to cross-reference if a product with a moderate total sugar count might have many hidden sugar types. A product that lists 'sugar' or 'high-fructose corn syrup' in the first few ingredients is likely high in added sugars. For a quick conversion, remember that 4 grams of sugar is equivalent to one teaspoon. This mental shortcut can help you contextualize how much sugar is really in a serving. For more resources, see the FDA's guide to the Nutrition Facts label.
Conclusion
Understanding what are considered sugars on a food label is an essential step toward making more informed and healthier dietary choices. By distinguishing between total and added sugars on the nutrition panel and learning to recognize the many aliases for sugar in the ingredient list, you can take control of your sugar intake. The updated labels provide a powerful tool, but it is your knowledge of how to use it that makes all the difference. By paying attention to these details, you can more easily manage your consumption of added sugars and improve your overall health and well-being.
