The Core Difference: Added Sugars vs. Natural Sugars
Understanding the distinction between natural and added sugars is fundamental to a healthy diet. Naturally occurring sugars, such as fructose in fruit and lactose in milk, are an integral part of whole, unprocessed foods. These foods also provide essential nutrients, such as fiber in fruit, and protein and calcium in dairy, which slow down the absorption of sugar into the bloodstream. This prevents the rapid blood sugar spikes and crashes associated with consuming large amounts of sugar.
Conversely, added sugars are sweeteners and syrups that are incorporated into foods and beverages during manufacturing or preparation. This includes the sugar you might add to your coffee or the high-fructose corn syrup used in many processed snacks. Unlike natural sugars, added sugars are considered 'empty calories,' providing no nutritional value beyond energy. A high intake of these can contribute to weight gain, inflammation, and an increased risk of chronic diseases.
A Guide to Decoding the Food Label
The U.S. Food and Drug Administration (FDA) has made it significantly easier to identify added sugars by requiring them to be listed separately on the Nutrition Facts label.
Locating Added Sugars on the Nutrition Facts Panel
- Find 'Total Sugars': First, look for the 'Total Sugars' line. This figure includes both naturally occurring and added sugars.
- Spot 'Includes Added Sugars': Directly beneath 'Total Sugars', you will find the 'Includes Added Sugars' line. This number, measured in grams, represents only the sugars that have been added to the product.
- Check the Percent Daily Value (%DV): The label also shows the %DV for added sugars. As a general guideline, 5% DV or less per serving is considered low, while 20% DV or more is high. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories.
Deciphering the Ingredient List
Food labels list ingredients in descending order by weight, so if a sugar alias appears near the top of the list, the food is likely high in added sugar. Beyond obvious terms like 'sugar' or 'cane sugar', many different names are used to describe added sweeteners.
Here are some common aliases for added sugar:
- Syrups: Corn syrup, high-fructose corn syrup, maple syrup, malt syrup, agave nectar, brown rice syrup.
- Concentrates: Fruit juice concentrates.
- Sugars ending in '-ose': Dextrose, fructose, glucose, lactose, maltose, sucrose.
- Other names: Brown sugar, raw sugar, molasses, honey, and invert sugar.
Sources of Added Sugar: The Usual and the Unexpected
Many people are aware that desserts, candy, and soda contain high amounts of added sugar. However, the sweet stuff can be found in many surprising places.
Common and Less Obvious Sources
- Sugar-Sweetened Beverages: The number one source of added sugars in the American diet, including soft drinks, fruit drinks, sweetened coffees, and sports drinks.
- Desserts and Sweet Snacks: Cakes, cookies, ice cream, pastries, and doughnuts.
- Condiments and Sauces: Ketchup, BBQ sauce, salad dressings, and spaghetti sauce often have significant amounts of added sugar.
- Breakfast Foods: Many cereals, granola bars, and flavored yogurts are loaded with added sugar.
- Canned and Dried Fruits: Canned fruits often have syrups, and dried fruits, while a natural source, are concentrated in free sugars that can still be considered 'added' if used as an ingredient to sweeten another food.
- Breads: A variety of bread products contain added sugar to enhance flavor and texture.
Natural vs. Added Sugars: A Comparison
| Feature | Naturally Occurring Sugars | Added Sugars |
|---|---|---|
| Source | Whole, unprocessed foods like fruits, vegetables, and milk. | Syrups, concentrates, and refined sugars added during processing. |
| Nutritional Content | Packaged with fiber, vitamins, and minerals that slow absorption. | Provide 'empty calories' without significant nutritional benefits. |
| Processing | Minimally processed or unprocessed. | Processed and often refined from their original source. |
| Impact on Body | Gradual energy release; less likely to cause blood sugar spikes. | Rapidly absorbed, leading to blood sugar spikes and crashes. |
| Examples | Fructose in an apple, lactose in plain milk. | High-fructose corn syrup in soda, honey in a sweetened sauce. |
The Health Risks of Excessive Added Sugar
Overconsuming added sugars can have severe consequences for your health. A diet high in added sugar has been linked to a higher risk of heart disease, type 2 diabetes, obesity, and other chronic conditions. Excess sugar intake can lead to weight gain, high blood pressure, and increased inflammation. Research has also connected high sugar consumption with negative effects on cholesterol levels, raising 'bad' LDL and lowering 'good' HDL cholesterol.
Conclusion
Understanding what counts as added sugar is a vital step toward taking control of your diet and overall health. While naturally occurring sugars in whole foods are not a primary concern, the excess of hidden added sugars in the modern food supply demands attention. By becoming a savvy label reader and prioritizing whole foods, you can significantly reduce your intake of empty calories and improve your health. Making small, mindful adjustments, like swapping sugary beverages for water or choosing unsweetened yogurt, can have a profound impact on your long-term well-being.
For more detailed information, consult the official dietary guidelines provided by the U.S. Department of Agriculture (USDA).
