The introduction of the new Nutrition Facts label was a major step by the FDA to help Americans make more informed dietary choices. A key component of this update is the new line item that answers the question, what does the "includes added sugars" mean on the new label? It fundamentally clarifies the difference between the sugars naturally found in a food and the sugars that manufacturers add during processing for flavor, texture, and preservation. This seemingly small change has significant implications for understanding the nutritional profile of packaged goods.
Decoding Total Sugars vs. Added Sugars
To grasp the meaning of "includes added sugars," you must first understand its relationship with "Total Sugars." The "Total Sugars" line includes all sugars present in the food, regardless of their source. This includes natural sugars from sources like fruit (fructose) and milk (lactose), as well as any added sugars from ingredients like corn syrup, cane sugar, or honey. The new label explicitly lists the quantity of "Added Sugars" immediately beneath "Total Sugars," so you can see how much of the total comes from added sweeteners.
For example, a container of plain yogurt might have 10 grams of total sugars, all of which are naturally occurring from lactose, meaning the added sugars line would show 0 grams. A fruit-flavored yogurt, however, might have 25 grams of total sugars, and the added sugars line might show 15 grams, indicating that 10 grams are natural and 15 grams were added for sweetness. This distinction is critical because added sugars contribute calories without providing any nutritional benefit, unlike natural sugars in whole foods, which come packaged with fiber, vitamins, and minerals.
Common Sources of Added Sugars
Added sugars are not just found in desserts and candy. They can be hidden in many surprising places. Common sources include:
- Sugar-sweetened beverages: Sodas, energy drinks, sports drinks, and fruit drinks are among the top sources of added sugar.
- Desserts and sweet snacks: Cookies, cakes, ice cream, pastries, and candy are obvious culprits.
- Condiments and sauces: Many people are surprised to find added sugars in ketchup, barbecue sauce, and salad dressings.
- Cereals and granola bars: Both breakfast cereals and popular snack bars often contain significant amounts of added sugar.
- Flavored dairy products: Sweetened yogurts and flavored milks contain added sweeteners beyond the naturally occurring lactose.
Understanding the Daily Value (%DV) for Added Sugars
In addition to listing the grams of added sugar, the new label also provides a Percent Daily Value (%DV). This is a crucial piece of information that helps you put the sugar content into context. The FDA has set the Daily Value for added sugars at 50 grams per day, based on a 2,000-calorie diet. This means if a serving of food contains 15 grams of added sugar, the label will show that this represents 30% of your total daily recommended limit.
Using the %DV allows you to quickly compare products and assess whether they are a low or high source of added sugar:
- 5% DV or less per serving is considered low.
- 20% DV or more per serving is considered high.
The Health Impact of Excess Added Sugars
Excessive intake of added sugars has been linked to a range of health issues, including:
- Weight gain and obesity: Added sugars contribute to extra calories without providing beneficial nutrients, making it easier to gain weight.
- Type 2 diabetes: A high-sugar diet can lead to insulin resistance, a precursor to type 2 diabetes.
- Heart disease: Studies have shown a strong correlation between high added sugar intake and an increased risk of dying from heart disease.
- Dental problems: Added sugars are a major contributor to dental caries and cavities.
How to Limit Your Intake of Added Sugars
Understanding the label is the first step, but applying that knowledge is key to making a real change. Here are some actionable tips:
- Read the label carefully: Always check for the "includes added sugars" line. Don't just focus on the total sugar count, which can be misleading in products containing natural sugars.
- Look for hidden names: Added sugars can be listed under many different names in the ingredients list, such as corn syrup, honey, molasses, dextrose, fructose, and fruit juice concentrates.
- Opt for natural sweetness: Choose whole foods like fruits, vegetables, and plain dairy products. These provide natural sugars along with fiber, which helps slow down absorption.
- Reduce your portions: For items with added sugars, practice moderation by consuming smaller servings less often.
- Get cooking: Preparing your own meals allows you to control the amount of sugar added. For sweetness, use natural sources like fruit puree or spices like cinnamon.
Natural vs. Added Sugars on a Food Label: A Comparison
| Feature | Naturally Occurring Sugars | Added Sugars |
|---|---|---|
| Source | Found naturally in whole foods (e.g., fructose in fruit, lactose in milk). | Put into foods during processing (e.g., sucrose, high-fructose corn syrup, honey). |
| Nutritional Profile | Accompanied by beneficial nutrients like fiber, vitamins, and minerals. | Provide extra calories but no beneficial nutrients. |
| Health Impact | Digested more slowly due to fiber, leading to more stable energy. | Rapidly absorbed, causing blood sugar spikes and crashes, and linked to health issues. |
| Label Location | Included in "Total Sugars" line, but not separately listed as an added sugar. | Listed as a specific line item: "Includes X g Added Sugars". |
| Regulation | No specific daily value target. | FDA recommendation of <10% of daily calories, with a 50g Daily Value. |
Conclusion: Informed Choices for Better Health
The addition of the "includes added sugars" line on the new Nutrition Facts label represents a powerful tool for consumers seeking to improve their health. By distinguishing between natural and added sweeteners, the label removes a key source of confusion and empowers you to make smarter, more mindful choices about the foods and beverages you consume. Limiting your intake of added sugars is a critical step toward reducing the risk of chronic diseases like obesity, diabetes, and heart disease. The new label puts the power of information directly in your hands, allowing you to quickly identify high-sugar products and prioritize nutrient-dense whole foods. Making the shift toward lower-sugar products is not about deprivation but about making balanced choices that support long-term well-being. For further information, consider consulting the FDA's official guidance on the Nutrition Facts label.
