Understanding the Distinction: Natural vs. Added Sugars
The most fundamental point in understanding what is not considered added sugar is recognizing the difference between naturally occurring sugars and those intentionally added during food processing. Naturally occurring sugars are inherent to a food, such as the fructose in a whole apple or the lactose in a glass of plain milk. These sugars come packaged with vital nutrients, including fiber, vitamins, and minerals, which slow down their digestion and absorption, preventing the rapid blood sugar spikes associated with processed sweets. In contrast, added sugars provide calories without offering significant nutritional value and are digested much more quickly.
How to Read the Nutrition Facts Label
Thanks to new FDA labeling requirements, it's now easier than ever to tell the difference. Look for the 'Added Sugars' line, which is indented under 'Total Sugars' on the Nutrition Facts panel.
- The Total Sugars value includes both naturally occurring and added sugars.
- The Added Sugars value only lists sugars that were intentionally added.
For example, a cup of plain yogurt might list 12 grams of 'Total Sugars' but 0 grams of 'Added Sugars.' This is because all the sugar is the naturally occurring lactose. A fruit-flavored yogurt, however, will show a value for both 'Total Sugars' and 'Added Sugars' due to the additional sweetening.
Foods and Ingredients Not Considered Added Sugar
- Whole Fruits and Vegetables: Fresh, frozen, or canned in their own juice or water, the fructose and glucose in whole produce are considered natural.
- Plain Milk and Unsweetened Dairy: The sugar (lactose) in plain milk, plain yogurt, and cheese is naturally occurring and not classified as added sugar.
- 100% Fruit Juice: When 100% fruit juice is made from a concentrate and re-diluted to its original strength, its sugar content is not considered 'added.' However, this changes if the concentrate is used to sweeten another food or beverage.
- Sugar Alcohols: Sweeteners like erythritol, xylitol, and sorbitol, used as sugar substitutes, are not metabolized like traditional sugars and are not considered added sugars by the FDA.
- Artificial Sweeteners: These zero-calorie options, such as aspartame and sucralose, are not added sugars because they do not contain calories or carbohydrates.
Common Sources of Added Sugars and How They Differ
Beyond just white table sugar, added sweeteners come in many forms, making ingredient list scrutiny essential. Look for words ending in '-ose,' syrups, and various other aliases.
- Syrups: Corn syrup, high-fructose corn syrup, maple syrup, rice syrup.
- Sugars: Dextrose, fructose, glucose, lactose (when isolated and added), maltose, sucrose, cane sugar, brown sugar, coconut sugar.
- Concentrates and Nectars: Fruit juice concentrates (when used for sweetening), honey, agave nectar.
Comparison Table: Natural vs. Added Sugars
| Feature | Naturally Occurring Sugar | Added Sugar |
|---|---|---|
| Source | Inherent to whole foods like fruits, vegetables, and milk. | Isolated and added during food processing or preparation. |
| Nutrient Content | Comes with fiber, vitamins, minerals, and antioxidants. | Provides 'empty calories' with little to no nutritional value. |
| Digestion Speed | Slower absorption due to the presence of fiber. | Rapid absorption, causing quick spikes in blood sugar. |
| Impact on Health | Supports overall health and stable blood sugar when consumed as part of a balanced diet. | Contributes to health problems like weight gain, obesity, and heart disease with excessive intake. |
| Food Labeling | Part of 'Total Sugars' but not 'Added Sugars' (e.g., plain yogurt). | Listed separately as 'Added Sugars' on the nutrition panel. |
The Importance of Making Informed Choices
While natural sugars found in whole foods like fruit are part of a healthy diet, it's still possible to overdo it. The key is balance and moderation. The fiber in whole fruit is a major reason it's a better choice than a sugar-sweetened drink. The fiber slows digestion, which helps you feel full and helps prevent the rapid insulin spike that can lead to a crash later. This is why eating a whole apple is more beneficial than drinking a large glass of juice. Focusing on whole, unprocessed foods and using the nutrition label to monitor added sugar intake are the most effective strategies for long-term health.
Ultimately, the question of what is not considered added sugar is about context. A tablespoon of honey added to your tea is an added sugar, but the fructose in a whole pear is not. The FDA's labeling changes have empowered consumers to make clearer, more informed decisions. By looking for the 'Added Sugars' line and understanding where your sweeteners come from, you can take control of your diet and reduce your intake of non-nutritive, unnecessary calories.
For more information on reading food labels, including added sugars, visit the FDA's website.
Understanding Added Sugars on the Nutrition Facts Label
Conclusion: A Clearer Picture of Sweeteners
The distinction between naturally occurring and added sugars is a critical component of a healthy diet. Natural sugars, contained within nutrient-rich whole foods, are metabolized more slowly by the body. Conversely, added sugars, isolated and put into processed foods, offer little nutritional benefit and can contribute to negative health outcomes when consumed in excess. By utilizing the 'Added Sugars' line on the Nutrition Facts label and being mindful of the ingredients you consume, you can easily identify what is not considered added sugar and make healthier, more informed choices for yourself and your family. Prioritizing whole foods and understanding the context of your sugar intake are the cornerstones of this approach.
