Why No Dietary Reference Intake (DRI) for Total Sugar?
A Dietary Reference Intake (DRI) provides nutrient reference values for healthy people. Interestingly, no specific DRI for total sugar intake has been set by U.S. authorities. This is because total sugars include both naturally occurring sugars found in nutritious foods like fruits and dairy, and added sugars. Limiting total sugar could discourage the consumption of healthy foods containing natural sugars. Therefore, dietary guidelines prioritize limiting added and free sugars, which are linked to negative health outcomes.
Focusing on Added and Free Sugars
Leading health organizations recommend limiting added and free sugars to reduce health risks.
US Recommendations for Added Sugars
The U.S. Food and Drug Administration (FDA) has established a Daily Value (DV) for added sugars at 50 grams per day, based on a 2,000-calorie diet. This guideline helps consumers track intake and is based on the difficulty of meeting nutrient needs while limiting calories if added sugar exceeds 10% of total calories. The {Link: FDA website https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label} also advises limiting calories from added sugars to less than 10% of daily total for individuals aged 2 and older.
World Health Organization (WHO) Recommendations for Free Sugars
The World Health Organization (WHO) focuses on "free sugars," which include added sugars, plus sugars naturally present in honey, syrups, and fruit juices. {Link: WHO website https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label} recommends limiting free sugars to less than 10% of total energy intake. A further reduction to below 5% (about 25 grams or 6 teaspoons per day for an adult) is suggested for additional health benefits.
Total Sugar vs. Added Sugar: A Comparison
Understanding the distinction between total and added sugars is essential for reading food labels.
| Feature | Total Sugars | Added Sugars |
|---|---|---|
| Definition | Includes naturally occurring and added sugars. | {Link: FDA website https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label} during processing or at the table. |
| Source | Found in whole foods like fruits and milk, plus added sugars. | Often in processed items like soda, baked goods, and candy. |
| Nutritional Context | Can be part of nutrient-dense foods with fiber, vitamins, and minerals. | Provide "empty calories" with little nutritional value. |
| Labeling | Listed on labels; no DV specified. | Sub-item under 'Total Sugars' with a DV. |
Actionable Steps for Monitoring Your Sugar Intake
Since there is no DRI for total sugar, focus on limiting added and free sugars:
- Read Labels: Check the "Added Sugars" line on the Nutrition Facts label and look for added sugar names in the ingredient list.
- Choose Whole Foods: Prioritize foods with natural sugars like fruits and vegetables, which offer essential nutrients.
- Reduce Sugary Drinks: Minimize consumption of soda and fruit drinks, which are high in added sugars, and opt for water.
- Modify Recipes: Use less sugar when baking or substitute with natural alternatives.
- Evaluate "Health Foods": Be aware that many healthy-marketed products can contain high levels of added sugars.
Conclusion
Effectively managing sugar intake involves focusing on added and free sugars rather than seeking a DRI for total sugar. By understanding the different types of sugars and reading food labels, individuals can reduce empty calorie consumption and lower the risk of chronic diseases. Major health organizations emphasize that limiting free and added sugars is crucial for a healthy diet.
For more information on sugar guidelines, consult the World Health Organization's guideline on sugars intake: Guideline: Sugars Intake for Adults and Children.
