What is Added Sugar?
Added sugar includes any sugar, syrup, or other caloric sweetener that is put into foods and beverages during their manufacturing or at the time of consumption. Unlike natural sugars, which are an intrinsic part of whole foods, added sugars serve primarily to enhance flavor, act as a preservative, or improve texture. These can include anything from the spoonful of honey you add to your tea to the high-fructose corn syrup used in a processed snack. The World Health Organization (WHO) often uses the broader term "free sugars," which encompasses both added sugars and the sugars naturally present in honey, syrups, and fruit juices. However, the U.S. Food and Drug Administration (FDA) specifies added sugars on the nutrition label, making it easier for consumers to track their intake.
Common Sources of Added Sugar
Many people are aware that candy and soda contain high levels of added sugar, but it is also surprisingly common in less obvious products. Here is a list of foods and beverages where you might find hidden added sugars:
- Sweetened beverages, including soft drinks, fruit drinks, and sweetened teas
- Cereals and breakfast bars, especially frosted or sweetened varieties
- Yogurts, particularly flavored, low-fat, or nonfat versions
- Condiments like ketchup, barbecue sauce, and certain salad dressings
- Pre-made sauces, such as jarred marinara and canned soups
- Baked goods like cookies, cakes, and pastries
- Some breads, even those marketed as whole grain
Natural vs. Added Sugars: A Crucial Distinction
From a chemical standpoint, the body processes all sugars similarly. However, the nutritional context in which they are consumed makes a significant difference. Natural sugars, such as fructose in fruit and lactose in milk, are packaged with other nutrients that slow down their digestion. For instance, fruit contains fiber, and dairy products contain protein and calcium, which stabilize blood sugar levels and prevent the rapid spike and crash associated with added sugars.
On the other hand, added sugars are often consumed in a highly concentrated form, stripped of any beneficial nutrients. This leads to faster absorption into the bloodstream, a quick burst of energy, and subsequently, a sharp drop in blood sugar, which can trigger cravings for more sugary foods. The empty calories from added sugars can also contribute to weight gain and the risk of various chronic diseases, as the body stores unused sugar as fat.
Comparison of Sugar Types
| Feature | Added Sugars | Natural Sugars |
|---|---|---|
| Source | Syrups and sweeteners added during processing or preparation. | Found naturally within whole foods like fruit and dairy. |
| Nutritional Value | Provide calories with no beneficial nutrients ("empty calories"). | Packaged with essential nutrients like fiber, vitamins, and minerals. |
| Digestion Rate | Rapidly digested and absorbed, causing blood sugar spikes. | Digested and absorbed slowly due to fiber and other nutrients. |
| Health Impact | Associated with weight gain, obesity, and other chronic diseases. | Contributes to stable blood sugar and offers essential nutrients. |
| Labeling | Explicitly listed on the Nutrition Facts panel under "Added Sugars". | Included in "Total Sugars" on the Nutrition Facts panel. |
Reading the Label: How to Spot Added Sugar
To identify added sugars in packaged foods, you must first check the Nutrition Facts panel, which now includes a line specifically for "Added Sugars". This makes comparing products easier. For a quick assessment, the FDA suggests aiming for products with a Daily Value of 5% or less for added sugar per serving.
If a product lacks a clear label, or to be more thorough, you should review the ingredients list. Ingredients are listed in descending order by weight, so if any form of sugar appears near the top, the product contains a significant amount. The key is to recognize the many names for sugar. Words ending in "ose," such as sucrose and dextrose, are clues.
The Many Names of Added Sugar
- Cane sugar and cane crystals
- Corn sweetener and corn syrup
- High-fructose corn syrup
- Fruit juice concentrates
- Honey, maple syrup, and agave nectar
- Molasses and barley malt
- Dextrose, fructose, glucose, lactose, maltose, and sucrose
The Health Impact of Excessive Added Sugar
Excessive intake of added sugar has been linked to numerous serious health issues. A diet high in added sugar can lead to weight gain, which is a major risk factor for chronic diseases. Studies have also linked high-sugar diets to an increased risk of heart disease, as it can raise blood pressure, increase inflammation, and elevate triglyceride levels. Furthermore, prolonged high-sugar consumption can contribute to insulin resistance, significantly increasing the risk of type 2 diabetes. Other potential health problems include non-alcoholic fatty liver disease, accelerated skin aging, and an increased risk of depression. For further reading on the dangers of excessive sugar, the Harvard Health Publishing article "The sweet danger of sugar" is an authoritative resource that delves into the subject.(https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar).
Strategies to Reduce Your Added Sugar Intake
To decrease your consumption of added sugar, focus on a diet rich in whole, unprocessed foods. Here are a few practical strategies:
- Prioritize whole foods: Choose whole fruits over fruit juices, which concentrate sugars and strip away fiber. Opt for plain yogurt and sweeten it yourself with fresh berries instead of buying pre-flavored versions.
- Cook at home: Preparing your own meals allows you to control the ingredients and eliminate added sugars from sauces, dressings, and other components.
- Read labels diligently: Become a label detective. Get into the habit of checking the "Added Sugars" line on the Nutrition Facts panel and scrutinizing the ingredients list for hidden sugar names.
- Gradually reduce: Your taste buds can adapt. Start by slowly reducing the amount of sugar you add to coffee, tea, or cereal. Over time, you may find your preference for sweet foods decreases.
- Be cautious of health claims: Phrases like "low-fat" or "fat-free" can be misleading. Manufacturers often add extra sugar to these products to compensate for the flavor lost from fat reduction.
Conclusion
Added sugar refers to the sweeteners intentionally added to foods, distinguishing them from the sugars found naturally within whole foods like fruits and dairy. While chemically similar, the absence of fiber and nutrients in products with high added sugar leads to rapid absorption, blood sugar spikes, and an increased risk for various health problems, including weight gain and heart disease. By learning to read nutrition labels and ingredients lists and choosing whole, unprocessed foods, you can effectively reduce your intake of added sugars and take a significant step toward better long-term health. Knowing the difference empowers you to make more deliberate and beneficial dietary choices for yourself and your family.
