Decoding the Nutrition Facts Label
With the updated Nutrition Facts label, a food's sugar content is now more transparent. The key change is the separate listing of "Added Sugars" under the "Total Sugars" line. Total Sugars include both naturally occurring sugars (in fruits and milk) and added sugars. The new label helps consumers see how much of the sugar comes from added sweeteners rather than natural ingredients. For instance, plain yogurt will have natural milk sugars (lactose), while flavored yogurt will contain both natural and added sugars. This distinction is vital for managing sugar intake for weight, heart health, and diabetes prevention.
What Counts as an Added Sugar?
Added sugars are sugars and syrups added to foods during processing, preparation, or at the table. This includes seemingly healthy options like honey and maple syrup, as well as more processed versions. They improve flavor, texture, and shelf-life, and are common in many processed foods and beverages. Concentrated fruit or vegetable juices used for sweetening are also included in the "Added Sugars" count.
How to Spot Added Sugars in the Ingredients List
Checking the ingredient list remains a powerful tool for identifying hidden sugars. Remember that ingredients are listed by weight, so the closer to the beginning a sugar appears, the more of it the product contains. There are over 60 names for added sugars, making them tricky to spot. Vigilance is key. Look for ingredients that end in "-ose" and various syrups.
Here is a list of common names for added sugars to look for on food labels:
- Sugars: Brown sugar, cane sugar, confectioner's sugar, raw sugar, dextrose, fructose, glucose, lactose, maltose, sucrose.
- Syrups: Corn syrup, high-fructose corn syrup, brown rice syrup, maple syrup, malt syrup.
- Nectars & Concentrates: Agave nectar, honey, fruit juice concentrate.
- Other Sweeteners: Molasses, caramel, maltodextrin, treacle.
Natural vs. Added Sugar: A Comparative Look
Understanding the physiological difference between natural and added sugars is crucial for healthy eating. Their effects on the body can vary significantly due to the presence of other nutrients in whole foods.
| Feature | Naturally Occurring Sugar | Added Sugar |
|---|---|---|
| Source | Found naturally in whole foods like fruits, vegetables, and milk. | Added during processing, preparation, or at the table. |
| Nutrients | Comes with fiber, vitamins, minerals, and other nutrients. | Typically provides empty calories with little to no nutritional value. |
| Digestion | Absorbed more slowly by the body due to fiber and protein, preventing sharp blood sugar spikes. | Rapidly absorbed, leading to a quick rise and crash in blood sugar and energy. |
| Health Impact | Associated with healthier outcomes due to accompanying nutrients. | Linked to weight gain, increased heart disease risk, type 2 diabetes, and other health issues when consumed in excess. |
| Daily Value (%DV) | Not listed on the nutrition label with a %DV, as there is no recommended daily limit for total sugar. | Has a %DV of 50g per day, based on a 2,000-calorie diet. |
The Health Implications of Excessive Added Sugar
The distinction between natural and added sugars is significant. Research shows a clear link between high intake of added sugars and various health risks. These include weight gain, elevated triglycerides, high blood pressure, and increased risk of heart disease. Excess sugar consumption has also been associated with insulin resistance, a major risk factor for type 2 diabetes. High sugar diets can promote inflammation and increase the risk of non-alcoholic fatty liver disease (NAFLD). The American Heart Association recommends that women limit added sugars to no more than 6 teaspoons (25 grams) and men to no more than 9 teaspoons (36 grams) per day.
Practical Tips for Reducing Added Sugar
Reducing added sugar intake can be achieved through small changes. Here are some strategies:
- Prioritize Whole Foods: Eat whole, unprocessed foods to reduce exposure to added sugar.
- Be a Label Detective: Check the "Added Sugars" line and the ingredient list on packaged foods.
- Choose Beverages Wisely: Swap sugary drinks for water, unsweetened seltzer, or plain coffee and tea.
- DIY Your Sweeteners: Opt for plain yogurt and sweeten it with fresh fruit or a small amount of honey. Make your own salad dressings and sauces.
- Retrain Your Taste Buds: Gradually reduce added sugar to decrease cravings.
Conclusion
Understanding what added sugar means on food labels is crucial for modern health. The updated Nutrition Facts label helps consumers see how much of a product's sweetness is added, helping to distinguish between natural sugars and added sweeteners. By focusing on whole foods, reading labels, and making informed choices, you can effectively manage your added sugar intake and improve your long-term health.
For more information on dietary guidelines, the CDC offers helpful tips on spotting hidden sugars.
