What Does It Mean When a Label Says Added Sugar? A Guide to the Nutrition Facts Panel

Over 60% of consumers report being confused about the difference between total and added sugars on food labels, making it difficult to monitor intake. Understanding what does it mean when a label says added sugar is a key step towards a healthier nutrition diet and more informed food choices.

Quick Summary

This guide breaks down the distinction between added and naturally occurring sugars on food labels. It explains how to correctly interpret the nutrition facts panel to identify hidden added sugars. Learn how limiting added sugar intake can positively impact your health.

Key Points

• Differentiate Sugar Types: The 'Added Sugars' line on a nutrition label refers to sugars added during processing, distinct from naturally occurring sugars in fruits and milk.

• Spot Hidden Sugars: Be aware of common added sugar aliases in the ingredient list, such as corn syrup, high-fructose corn syrup, and words ending in '-ose'.

• Consider the % Daily Value (%DV): The %DV for added sugars helps you assess if a product is high (20% or more) or low (5% or less) in added sugar per serving.

• Prioritize Whole Foods: Whole foods like fruits offer fiber and nutrients that help your body metabolize sugar more slowly, unlike foods with added sugars that can cause blood sugar spikes.

• Control Your Beverages: Sugary drinks like soda and sweetened juices are major sources of added sugar. Opt for water or unsweetened beverages to reduce intake.

• Read All the Details: Always check the serving size, total calories, and both the ingredient list and the added sugars line to get a complete picture of the sugar content.

Deconstructing "Added Sugar" on Food Labels

For many years, food labels only listed 'Total Sugars,' which made it challenging for consumers to distinguish between sugars naturally present in foods and those added during processing. The U.S. Food and Drug Administration (FDA) implemented new labeling regulations to address this, requiring manufacturers to list 'Added Sugars' separately on the Nutrition Facts panel. This change was a significant win for public health, providing greater clarity and empowering consumers to make more informed dietary decisions.

Understanding Total vs. Added Sugars

To fully grasp the meaning of 'added sugar,' it's essential to understand its contrast with 'total sugar'.

• Total Sugars: This figure includes all sugars present in the food product. It's a sum of both the naturally occurring sugars and the added sugars. For example, a container of plain yogurt contains natural sugars (lactose) from the milk, while a sweetened, fruit-flavored yogurt contains both lactose and added sugars for flavor.
• Added Sugars: These are sugars and syrups that are added to foods during processing or preparation. They provide extra calories but offer no additional nutritional benefits. Common examples include sucrose (table sugar), high-fructose corn syrup, honey, and concentrated fruit juices used as a sweetener. The FDA clarifies that the 'Includes' statement on the label indicates that the added sugar amount is already part of the total sugar count.

Why You Need to Watch Your Added Sugar Intake

Consuming too much added sugar is linked to various health problems and can make it difficult to meet nutrient needs within a healthy calorie limit. A diet high in added sugars has been associated with:

• Weight Gain and Obesity: Sugary foods and drinks are often high in calories and can lead to weight gain when consumed in excess, as liquid calories can be less satiating.
• Heart Disease: Studies show a clear link between higher intake of added sugars and an increased risk of heart disease. Excessive sugar can raise blood pressure and contribute to chronic inflammation.
• Type 2 Diabetes: Excessive sugar consumption can lead to insulin resistance, a precursor to type 2 diabetes.
• Tooth Decay: Sugar is a primary contributor to dental cavities.

How to Spot Hidden Added Sugars

Manufacturers are not always straightforward with their ingredient listings. To avoid confusion, look for these common aliases for added sugar on ingredient lists:

• Words ending in '-ose,' such as fructose, dextrose, glucose, sucrose, and maltose.
• Syrups, including corn syrup, high-fructose corn syrup, rice syrup, and maple syrup.
• Fruit juice concentrates.
• Other terms like molasses, honey, agave nectar, cane sugar, and brown sugar.

Deciphering the Nutrition Facts Panel

With the new labeling, the Nutrition Facts panel provides more powerful information for consumers. Here’s how to use it effectively:

• Check the Serving Size: All nutritional information is based on the serving size. If you eat two servings, you must double the calories, sugars, and all other nutrients listed.
• Read the 'Added Sugars' Line: This is the crucial part. Located directly under 'Total Sugars,' it tells you exactly how many grams of sugar were added to the product.
• Use the % Daily Value (%DV): The %DV provides a quick reference for the percentage of the recommended daily intake for added sugars. The FDA considers 5% DV or less to be low and 20% DV or more to be high. The recommendation is to limit intake to no more than 10% of total daily calories, which is about 50 grams for a 2,000-calorie diet.

Making Healthier Choices

Being mindful of added sugars doesn't mean you have to give up all sweets. It's about being informed and making balanced decisions.

A Quick Guide to Reducing Added Sugar

• Rethink Your Drink: Swap sugary sodas, fruit juices, and sweetened teas for water, unsweetened seltzer, or herbal tea.
• Choose Whole Foods: Opt for whole fruits instead of fruit juice concentrates or flavored fruit snacks. Whole fruits contain fiber, which slows the absorption of natural sugars.
• Scrutinize Condiments and Sauces: Added sugars are often hiding in places you least expect, like ketchup, barbecue sauce, and salad dressings. Always check the ingredient list.
• Prepare at Home: Cooking at home gives you full control over the ingredients, allowing you to use natural sweetness from fruits or spices like cinnamon.
• Gradually Reduce: You can retrain your palate to prefer less sweet flavors. Start by using less sugar in your coffee or opting for plain yogurt that you sweeten with fresh berries.

Common Sources of Added Sugars vs. Naturally Occurring Sugars

This table helps illustrate the difference in sugar sources and their nutritional context.

Feature	Added Sugars	Naturally Occurring Sugars
Source	Syrups, honey, table sugar, fruit juice concentrates used as sweeteners	Present in whole foods like fruits, vegetables, and milk
Processing	Refined and added to food during preparation	Integral to the food's natural structure
Nutritional Value	Provides calories with little to no nutritional benefits	Packaged with fiber, vitamins, and minerals
Metabolism	Digested quickly, causing blood sugar spikes and crashes	Absorbed more slowly due to fiber content, providing sustained energy
Health Impact	Associated with increased risk of obesity, heart disease, and diabetes	Associated with lower risk of chronic diseases when consumed as part of a whole food

Conclusion: The Power of Informed Choice

Learning what does it mean when a label says added sugar is a cornerstone of a smart and healthy diet. By understanding the critical distinction between added and natural sugars, and by practicing diligence when reading nutrition labels, consumers can significantly reduce their intake of empty calories. Making small, mindful changes, like choosing plain yogurt and sweetening it with fresh fruit, can lead to substantial health benefits over time. For more information on understanding nutrition labels, consult resources like the FDA's guide to the new label.

Frequently Asked Questions

• What is the main difference between total sugars and added sugars? Total sugars include all sugars in a product, both those naturally occurring in ingredients like fruit and milk, and those added during processing. Added sugars are just the sugars that were added.
• Why is it important to pay attention to added sugars? Excessive consumption of added sugars contributes to weight gain, heart disease, and other chronic health issues because they provide empty calories without beneficial nutrients.
• Does 'sugar-free' mean a product has no added sugar? Not necessarily. A 'sugar-free' claim means the product has less than 0.5 grams of sugar per serving. It may still contain natural sugars from other ingredients.
• Are natural sugars found in fruit bad for you? No. Natural sugars in whole fruits come with fiber, vitamins, and minerals that slow digestion and prevent blood sugar spikes. The problem lies with added sugars.
• How can I find out how much added sugar is in a food item? Look at the Nutrition Facts panel on the food label. There is a specific line for 'Added Sugars' listed in grams, along with the percentage of the Daily Value.
• What if a product contains high-fructose corn syrup? Is that considered added sugar? Yes. High-fructose corn syrup is a type of syrup added during processing and is categorized as an added sugar.
• What is a simple way to reduce my daily added sugar intake? A simple method is to swap sugar-sweetened beverages for water or unsweetened alternatives, as these are often major sources of added sugar in diets.

Citations

• FDA - Added Sugars on the Nutrition Facts Label: https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
• Business Insider - Total Sugar Vs. Added Sugar: Understanding the Difference: https://www.businessinsider.com/guides/health/diet-nutrition/total-sugar-vs-added-sugar
• Harvard Health - The sweet danger of sugar: https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
• The Great British Porridge Co - Natural Sugar vs. Added Sugar: https://thegreatbritishporridgeco.co.uk/blogs/news/natural-sugar-vs-added-sugar
• Healthline - 11 Reasons Why Too Much Sugar Is Bad for You: https://www.healthline.com/nutrition/too-much-sugar
• Continental Hospitals - How to Identify Added Sugars in Your Food?: https://continentalhospitals.com/blog/how-to-identify-added-sugars-in-your-food/
• FDA - How to Understand and Use the Nutrition Facts Label: https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
• Center for Healthy Eating and Activity Research (UCSD) - Understanding Natural Versus Added Sugars: https://chear.ucsd.edu/blog/understanding-natural-versus-added-sugars
• NHS - Sugar: the facts: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
• ScienceDirect - Self –reported knowledge and understanding of added sugars ...: https://www.sciencedirect.com/science/article/pii/S2405844024072748

Frequently Asked Questions

What is the main difference between total sugars and added sugars?

Total sugars on a food label include all sugars present in a product, which is the combined amount of naturally occurring sugars (like those in fruit and milk) and added sugars (those added during processing). The 'Added Sugars' line specifically identifies only the sugars that have been added.

Why is it important to monitor added sugars in a nutrition diet?

Monitoring added sugars is crucial because they provide empty calories with little to no nutritional value. High intake can contribute to weight gain, increased risk of heart disease, type 2 diabetes, and other health issues, making it harder to meet nutrient needs within daily calorie limits.

How can I easily identify added sugars on a food label?

The easiest way is to look for the 'Added Sugars' line on the Nutrition Facts panel, which is listed under 'Total Sugars.' Also, check the ingredient list for common sugar names like corn syrup, dextrose, sucrose, and honey.

Does 'no added sugar' mean a product is healthy?

Not necessarily. A product with 'no added sugar' might still be high in naturally occurring sugars, and the overall nutritional profile, including fat and calories, should be considered. It is also possible it contains artificial sweeteners as a sugar substitute.

Are sugars from fruit juice concentrates considered added sugar?

Yes. When fruit juice is concentrated and used as a sweetener in other foods, the sugars it contains are considered added sugars, not naturally occurring.

How much added sugar is a healthy amount per day?

The American Heart Association recommends limiting added sugars to no more than 6% of calories each day. The FDA recommends limiting calories from added sugars to less than 10% of total calories per day.

How can I reduce my overall intake of added sugars?

Simple strategies include choosing water over sugary drinks, selecting whole fruits instead of juices, cooking more meals at home to control ingredients, and checking labels on condiments and sauces for hidden sugars.