For anyone trying to make healthier dietary choices, navigating food labels can be confusing. One of the most misunderstood concepts involves the line items for "Total Sugars" and "Added Sugars." While both are simple carbohydrates, their origin and how they affect the body are very different. Understanding this distinction is a powerful tool for making more informed and health-conscious decisions.
The Breakdown: Natural vs. Added Sugars
What is Total Sugar?
Total sugar is the sum of all sugars in a food or drink, encompassing both naturally occurring sugars and any added sugars. On a nutrition label, this number doesn't differentiate between the two. For example, a plain container of yogurt has natural sugar (lactose) from the dairy, while a sweetened fruit yogurt has both natural sugar from the dairy and fruit, plus added sugar for extra sweetness.
What are Added Sugars?
Added sugars are sugars and caloric sweeteners that manufacturers add to foods and beverages during processing. They are used for flavoring, texture, and preservation, and provide calories with little to no nutritional benefit. Common examples of added sugars include high-fructose corn syrup, brown sugar, honey, molasses, and concentrated fruit juice. Unlike natural sugars, which are part of a whole food package, added sugars are typically empty calories that can contribute to weight gain and other health issues.
Why the Distinction Matters: Health and Digestion
One of the main reasons natural and added sugars have different health impacts is because of the way our bodies process them. When you eat a whole food like an apple, the naturally occurring fructose is accompanied by fiber, water, and other nutrients. The fiber slows down digestion, resulting in a more gradual release of sugar into the bloodstream. This helps prevent sudden spikes in blood sugar levels, providing more sustained energy.
Conversely, foods high in added sugars—like soda, pastries, or sweetened cereal—are often low in fiber and other nutrients. This allows the sugar to be absorbed very quickly, causing a rapid spike and subsequent crash in blood sugar. This "sugar crash" can leave you feeling tired, irritable, and craving more sugar, which can contribute to overeating and weight gain over time.
How to Read the Nutrition Facts Label
Thanks to updated food labeling regulations, it's easier to identify added sugars. The Nutrition Facts label now explicitly lists "Added Sugars" underneath "Total Sugars".
- Total Sugars: This number includes all sugars from natural and added sources.
- Added Sugars: This number tells you exactly how many grams of sugar were added during processing.
- Percent Daily Value (%DV): The FDA sets the %DV for added sugars based on a 2,000-calorie diet (50 grams per day). A product with 5% DV or less is considered a low source, while one with 20% DV or more is considered a high source.
Common Sources of Added Sugars
- Sugar-sweetened beverages: Soda, fruit drinks, energy drinks, and sweetened teas are major culprits.
- Desserts and sweets: Cakes, cookies, pastries, candy, and ice cream often contain high amounts of added sugar.
- Breakfast cereals and bars: Many cereals, especially those marketed to children, and granola bars are loaded with added sugar.
- Flavored dairy products: Flavored yogurts, milks, and frozen dairy desserts frequently have added sugar.
- Condiments and sauces: Unexpected sources include barbecue sauce, ketchup, and salad dressings.
Hidden Names for Added Sugar
Manufacturers often use alternative names for added sugar to make it less obvious on ingredient lists. Look out for these terms:
- Words ending in “-ose”: Dextrose, fructose, glucose, lactose, maltose, sucrose.
- Syrups: Corn syrup, high-fructose corn syrup, rice syrup, maple syrup, and agave syrup.
- Concentrates: Fruit juice concentrates.
- Other names: Brown sugar, cane sugar, raw sugar, honey, and molasses.
Comparison Table: Natural vs. Added Sugar
| Feature | Naturally Occurring Sugar | Added Sugar |
|---|---|---|
| Source | Fruits, vegetables, and milk. | Processed foods, drinks, and syrups. |
| Nutrient Profile | Contained within nutrient-dense foods (e.g., fiber, vitamins, minerals). | Offers empty calories with no nutritional benefit. |
| Digestion | Slower absorption due to presence of fiber and other nutrients. | Rapid absorption without nutritional bulk, leading to quick blood sugar spikes. |
| Blood Sugar Impact | Creates a gradual and sustained energy release. | Can cause rapid blood sugar spikes and subsequent crashes. |
| Health Implications | Typically part of a healthy diet; not associated with negative health outcomes when from whole foods. | Excess intake is linked to weight gain, obesity, type 2 diabetes, and heart disease. |
Health Implications of Excessive Added Sugar
The most significant health concern with added sugars is their link to increased calorie intake without providing essential nutrients. Overconsumption is associated with several chronic health issues.
- Weight Gain and Obesity: High intake of added sugars, especially from sweetened beverages, is strongly associated with weight gain and increased body fat. These empty calories can lead to a calorie surplus, which the body stores as fat.
- Type 2 Diabetes: Consistently high intake of added sugars forces the pancreas to produce more insulin to manage blood glucose levels. Over time, this can lead to insulin resistance, a precursor to type 2 diabetes.
- Heart Disease: Excessive added sugar intake has been linked to increased triglycerides, higher blood pressure, and inflammation, all of which are risk factors for heart disease.
How to Reduce Added Sugar Intake
Making small, consistent changes can significantly reduce your added sugar consumption.
- Read food labels carefully: Always check the "Added Sugars" line and the ingredient list, looking for hidden sugar names.
- Choose whole foods over processed: Opt for whole fruits instead of juice and plain yogurt instead of sweetened, flavored varieties.
- Drink more water: Choose plain water, sparkling water, or unsweetened tea instead of soda, sports drinks, or fruit drinks.
- Cook at home: Preparing meals yourself gives you full control over the ingredients, including how much (or how little) sugar is used.
- Use spices and natural sweeteners sparingly: Flavor foods with cinnamon, nutmeg, or ginger, or use small amounts of natural sweeteners like fruit.
- Reduce portion sizes: If you are having a sugary treat, opt for a smaller serving size.
Conclusion
While the body processes all sugar molecules in a similar way, the nutritional context in which they are consumed is what truly differentiates natural and added sugars. The fiber, vitamins, and minerals in whole foods with natural sugars provide health benefits and promote stable energy. In contrast, added sugars offer empty calories that, when consumed excessively, can lead to serious health problems like weight gain, diabetes, and heart disease. By becoming a savvy label-reader and prioritizing whole foods, you can make a meaningful impact on your overall health and well-being. For further guidance on limiting added sugar intake, consult the recommendations from the American Heart Association.
