Navigating the aisles of a supermarket can be a confusing experience, especially when trying to decipher the nutrition facts on food labels. With so many products touting health benefits, it can be difficult to identify which ones are secretly loaded with sugar. Learning to read food labels properly is the first step towards making healthier dietary choices.
The New Nutrition Facts Label: A Game-Changer
In the past, food labels grouped all sugars together, making it impossible to distinguish between naturally occurring sugars and those added during processing. The updated Nutrition Facts label addresses this by providing a separate line for "Added Sugars" under "Total Sugars".
Total Sugars vs. Added Sugars
- Total Sugars: This figure includes all sugars in the food, both those naturally found in ingredients (like fruit and milk) and those added during production. The FDA has not established a Daily Value (DV) for total sugars, as the health impact depends on the source.
- Added Sugars: This includes sugars and syrups that are added to foods and beverages during processing. The FDA recommends limiting added sugars to less than 10% of total daily calories, and sets the DV at 50 grams for a 2,000-calorie diet.
The High-Sugar Threshold: By the Numbers
Determining if a food is high in sugar is not as simple as looking at a single number. Two primary methods can help you evaluate a product's sugar content based on its label.
The 5/20 Rule for Added Sugars
This is a simple rule of thumb endorsed by the FDA and other health organizations. It focuses on the percentage of the Daily Value (%DV) for Added Sugars.
- 5% DV or less per serving is considered a low source of added sugar. These are better options to choose frequently.
- 20% DV or more per serving is considered a high source of added sugar. These foods should be consumed in moderation or avoided.
Using the Grams per 100g Rule (International Guidelines)
For those living outside the US or for another perspective, international guidelines, like those from the UK's NHS, define high and low sugar content based on grams per 100g of product.
- High sugar: More than 22.5g of total sugars per 100g.
- Low sugar: 5g of total sugars or less per 100g.
Beyond the Numbers: The Ingredients List
Even with the updated Nutrition Facts panel, a product can have multiple types of sugar. A quick glance at the ingredients list can reveal whether a food is predominantly sugar, as ingredients are listed in descending order by weight. If any form of sugar appears among the first few ingredients, it's a good indicator that the product is high in added sugars, regardless of the %DV.
A Glossary of Sugar's Disguises
Many manufacturers use alternative names for sugar to make it less obvious on the ingredients list. Here are some of the most common aliases to watch out for:
- Scientific terms: Dextrose, Fructose, Glucose, Maltose, Sucrose, Lactose
- Syrups: High-Fructose Corn Syrup (HFCS), Corn Syrup, Maple Syrup, Brown Rice Syrup, Agave Nectar, Malt Syrup
- Natural-sounding sweeteners: Honey, Molasses, Cane Juice, Evaporated Cane Juice, Fruit Juice Concentrate
- Granulated sugars: Brown Sugar, Cane Sugar, Raw Sugar, Turbinado Sugar
Added vs. Naturally Occurring Sugars: A Crucial Distinction
Not all sugar is created equal. While chemically similar, the impact of added sugar differs significantly from natural sugar because of how they are processed by the body and the nutritional context in which they are consumed.
Comparison: Added Sugars vs. Natural Sugars
| Feature | Added Sugars | Natural Sugars |
|---|---|---|
| Source | Syrups, honey, cane sugar added during processing. | Found naturally in whole foods like fruits and milk. |
| Nutritional Context | Often provide "empty calories" with little to no nutritional value. | Accompanied by fiber, vitamins, and minerals that slow absorption. |
| Absorption Rate | Absorbed quickly, leading to rapid blood sugar spikes. | Absorbed more slowly, resulting in a gradual rise in blood sugar. |
| Labeling | Explicitly listed under "Added Sugars" on the new label. | Included in the "Total Sugars" count but not listed as "Added". |
| Health Impact | Overconsumption is linked to obesity, diabetes, and heart disease. | Part of a healthy diet, providing energy without the associated health risks. |
How to Use This Information for a Healthier Diet
By combining label-reading skills with nutritional knowledge, you can effectively manage your sugar intake. Here are some actionable tips:
- Prioritize Low-DV Foods: When comparing similar products (e.g., yogurts or cereals), choose the one with the lowest %DV for added sugars. Remember that 20% or more is high.
- Become a Sugar Detective: Scan the ingredients list for sugar's aliases. If multiple forms of sugar appear high up on the list, the product is likely less healthy.
- Visualise the Sweetness: A helpful trick is to convert grams to teaspoons. Since there are approximately 4 grams of sugar in one teaspoon, divide the grams of sugar per serving by 4 to see how many teaspoons you're actually consuming.
- Choose Whole Foods: Opt for whole fruits over fruit juice, and plain yogurt over flavored varieties, to get the nutritional benefits without the excess added sugar.
- Make Your Own: Cooking and baking at home gives you complete control over the amount of sugar added to your meals and snacks.
Conclusion
Understanding what is considered high sugar on food labels? empowers you to make informed decisions for your health. By using the %DV for Added Sugars, scrutinizing the ingredients list for hidden aliases, and understanding the difference between added and natural sugars, you can take control of your sugar intake. These simple steps, combined with a focus on whole foods, are key to reducing your risk of weight gain, heart disease, and other chronic health issues associated with high sugar consumption.
For more information on dietary recommendations, consider consulting resources like the Dietary Guidelines for Americans.
