Understanding the Basics: What is Added Sugar vs Total Sugar?
Deconstructing the Nutrition Facts Label
For years, nutrition labels only provided a single figure for 'Sugars,' making it nearly impossible for consumers to know where that sweetness was coming from. The Food and Drug Administration (FDA) revised its labeling requirements to distinguish between naturally occurring and added sugars, providing a crucial tool for making healthier choices.
Total Sugars represent the sum of all sugars present in a food or drink. This includes sugars that occur naturally in foods like fruits (fructose) and dairy products (lactose), as well as any added sugars. This number alone can be misleading because it doesn't differentiate between the sugars found in a nutrient-dense whole food and those in a sugar-sweetened beverage. For example, a glass of milk and a can of soda might have similar total sugar counts, but their health impacts are vastly different due to the presence of protein, fat, and vitamins in the milk.
Added Sugars, on the other hand, are the sugars and syrups added to foods and drinks during processing, preparation, or at the table. These can include sweeteners like table sugar, honey, syrups, and concentrated fruit or vegetable juices. The key difference is that added sugars provide calories without offering the nutritional benefits—like fiber and vitamins—that accompany naturally occurring sugars. This is why they are often referred to as 'empty calories'.
The Health Implications: Natural vs. Added
While your body processes all types of sugar in a similar biochemical way, the context in which you consume it is critical. When you eat a piece of fruit, the naturally occurring fructose is accompanied by fiber, vitamins, and minerals. This fiber slows down the digestive process, leading to a more gradual rise in blood sugar and providing a feeling of fullness.
In contrast, added sugars in processed foods are typically consumed rapidly without any mitigating fiber. This leads to sharp spikes in blood glucose and can contribute to weight gain, inflammation, and an increased risk of chronic diseases like type 2 diabetes and heart disease over time. A key reason health authorities like the American Heart Association and the CDC recommend limiting added sugars is because high intake makes it challenging to meet daily nutritional needs without exceeding calorie limits.
How to Find Sugars on a Label
To make informed decisions, look at the Nutrition Facts panel on packaged foods. Below the 'Total Carbohydrates' section, you will find 'Total Sugars,' and directly indented underneath, you will see 'Includes Added Sugars'. The word 'includes' is the key indicator that the added sugars are already factored into the total sugar count. This makes it simple to see how much of the product's sweetness comes from added, less nutritious sources versus natural ones.
| Feature | Added Sugars | Total Sugars |
|---|---|---|
| Definition | Sugars and syrups added during food processing or preparation. | The sum of all sugars, both natural and added, in a product. |
| Sources | Table sugar, syrups, honey, corn syrup, molasses, fruit juice concentrates, dextrose, sucrose. | Natural sugars from fruit and dairy, plus any added sugars. |
| Nutritional Value | Provide calories with little to no nutritional benefit ('empty calories'). | Includes beneficial nutrients like fiber, vitamins, and minerals when from whole foods. |
| Health Impact | Excessive intake linked to obesity, type 2 diabetes, and heart disease. | When from whole foods, supports health; excess intake from any source can have negative effects. |
| Labeling | Listed explicitly on the Nutrition Facts panel with a Percent Daily Value (%DV). | A broader category that includes the added sugar amount. |
| Dietary Recommendation | Limit intake to less than 10% of daily calories for optimal health. | No specific Daily Value recommendation, focus on the sources. |
How to Limit Added Sugar
Reducing your intake of added sugars is a manageable and beneficial step for your health. Here are some strategies to help you navigate your diet:
- Read the label carefully: Don't be fooled by front-of-package claims like 'no added sugar' or 'sugar-free,' which have specific legal definitions. Always check the Nutrition Facts label for the 'Added Sugars' line.
- Look for hidden names: Added sugars go by many names. Scrutinize the ingredients list for terms ending in 'ose' (e.g., dextrose, maltose), or for syrups, honey, and fruit juice concentrates.
- Focus on whole foods: Prioritize foods with natural sugars, such as whole fruits, vegetables, and plain dairy. These options provide a richer nutrient profile and slow sugar absorption.
- Choose unsweetened versions: Opt for plain yogurt, unsweetened almond milk, and unflavored oatmeal, and then add your own whole fruits or a tiny dash of honey if needed. This gives you control over the amount of sugar.
- Replace sugary drinks: Swapping sugary sodas, juices, and sports drinks with water, sparkling water with a splash of citrus, or unsweetened iced tea is one of the most effective ways to cut back on added sugar.
- Shop the perimeter: Groceries stores often place whole, unprocessed foods like produce, lean meats, and dairy along the outer perimeter. Processed foods, which frequently contain added sugars, are typically in the center aisles.
Conclusion: Making Informed Choices
Distinguishing between total sugar and added sugar is a fundamental skill for anyone looking to improve their health through diet. While total sugar gives you a complete picture, the added sugar line item is the most important for evaluating a food's nutritional quality. By focusing on whole, unprocessed foods and making conscious choices when shopping for packaged goods, you can significantly reduce your intake of empty calories and build a healthier eating pattern. This practice allows you to enjoy sweet flavors in a way that nourishes your body rather than harming it, all by simply paying attention to the details on the food label.
For more information on dietary recommendations, you can reference the official Dietary Guidelines for Americans.
