What Are Added Sugars?
Added sugars are any sugars or caloric sweeteners that are put into foods and beverages during processing or preparation. This includes obvious additions like the sugar you stir into your coffee, as well as more surprising ingredients found in packaged foods. The U.S. Food and Drug Administration (FDA) has made it easier to track by requiring "Added Sugars" to be listed separately on the Nutrition Facts label.
Unlike the sugars naturally found in foods like fruits and milk, added sugars are typically empty calories, offering no nutritional value beyond energy. They contribute to excess calorie intake without providing essential vitamins, minerals, or fiber. Common examples include sucrose (table sugar), high-fructose corn syrup, honey, and maple syrup when they are added to products.
The Difference Between Natural and Added Sugars
The key distinction lies in the overall nutritional package. Natural sugars are inherent components of whole foods, such as the fructose in an apple or the lactose in milk. These sugars come bundled with fiber, vitamins, and minerals. This composition affects how the body processes them.
- Natural Sugars in Whole Foods: The fiber in whole fruits, for example, slows down the absorption of sugar into the bloodstream. This prevents the rapid spike in blood sugar and insulin that can lead to energy crashes and cravings.
- Added Sugars in Processed Foods: These are stripped of any beneficial nutrients. The body absorbs them quickly, causing a sharp rise in blood sugar. Over time, this constant fluctuation can strain the body's systems and lead to various health problems.
Decoding the Nutrition Facts Label
To get a clear picture of a product's sugar content, you must learn to read the nutrition label effectively. Look for the "Added Sugars" line, which is listed under "Total Sugars" on the Nutrition Facts panel.
It's also crucial to scan the ingredients list, as added sugars can go by more than 60 different names. Ingredients are listed in descending order by weight, so if a form of sugar is near the top, the product is high in added sweeteners.
Here is a list of common sugar aliases to look out for:
- Brown sugar, cane sugar, confectioner's sugar, raw sugar
- Corn sweetener, corn syrup, high-fructose corn syrup
- Ingredients ending in "-ose" (dextrose, fructose, glucose, lactose, maltose, sucrose)
- Syrups (rice syrup, maple syrup, golden syrup)
- Honey, agave nectar, molasses, fruit juice concentrates
The Health Consequences of Excessive Added Sugar
The overconsumption of added sugars is a significant threat to health and has been linked to numerous chronic diseases. The evidence points to several physiological mechanisms driving these negative effects.
Weight Gain and Obesity: Added sugars contribute excess calories without promoting satiety, making it easy to consume large amounts without feeling full, especially from sugary beverages. This can lead to weight gain, particularly around the abdomen, and may disrupt hunger-regulating hormones like leptin.
Heart Disease: High-sugar diets can contribute to chronic inflammation, higher blood pressure, and increased triglycerides, all of which are risk factors for heart disease. Studies show a strong link between high added sugar intake and increased risk of dying from cardiovascular disease.
Type 2 Diabetes: While sugar doesn't directly cause diabetes, excessive intake leads to weight gain and insulin resistance. Over time, this can cause blood sugar levels to rise, significantly increasing the risk for type 2 diabetes.
Fatty Liver Disease: Fructose, a sugar found in high-fructose corn syrup and table sugar, is metabolized almost exclusively by the liver. Consuming large amounts can overload the liver, leading to excess fat accumulation and nonalcoholic fatty liver disease (NAFLD).
Dental Problems: Sugar is a primary culprit behind tooth decay. Bacteria in the mouth feed on sugars and produce acid, which wears down tooth enamel and leads to cavities.
Sources of Hidden Added Sugars
Many common, everyday foods contain surprisingly high amounts of added sugar, even savory items. Here are some of the unexpected sources:
- Condiments and Sauces: Ketchup, barbecue sauce, and some salad dressings often contain added sugars to enhance flavor.
- Low-Fat Flavored Products: When fat is removed from a product like yogurt, manufacturers often add sugar to compensate for the loss of flavor and texture.
- Breakfast Cereals and Granola: Many popular cereals and granolas are loaded with added sugar, despite being marketed as healthy.
- Packaged Breads and Soups: Commercially produced breads and canned soups can contain added sugar for taste, texture, and preservation.
- Nut Butters: Some brands of peanut, almond, and cashew butter contain added sugars. Always check the label and opt for unsweetened versions.
- Dried Fruit: While fruit is naturally sweet, packaged dried fruit often has additional sugar added during processing.
Added Sugars vs. Natural Sweeteners: A Comparison
To make informed choices, it's helpful to compare added sugar with some common, less-processed alternatives.
| Feature | Table Sugar (Sucrose) | Honey | Maple Syrup | Stevia Extract | Monk Fruit Extract |
|---|---|---|---|---|---|
| Source | Sugar cane/beets | Nectar from flowers | Maple tree sap | Stevia plant leaves | Monk fruit |
| Nutrients | None | Trace minerals & antioxidants | Minerals & antioxidants | None | None |
| Calories | ~16 kcal/tsp | ~21 kcal/tsp | ~17 kcal/tsp | 0 kcal | 0 kcal |
| Processing | Refined | Minimal (raw honey) or pasteurized | Boiled sap | Highly refined | Highly refined |
| Impact on Blood Sugar | High GI; rapid spike | Moderate GI; slower spike | Moderate GI; similar to honey | None; zero GI | None; zero GI |
Note: While some natural sweeteners offer trace nutrients, they are still considered added sugars when incorporated into processed foods and should be consumed in moderation.
Strategies for Reducing Added Sugar Intake
To decrease your overall consumption of added sugars, focus on making small, sustainable changes to your diet. The goal is not to eliminate all sugar but to reduce your intake of refined and unnecessary sources.
- Read Labels Diligently: Make it a habit to check the "Added Sugars" line and the ingredient list before purchasing any packaged product.
- Choose Unsweetened Versions: Opt for plain yogurt, oatmeal, and milk, and sweeten them yourself with whole fruit, cinnamon, or vanilla extract.
- Drink Smarter: Swap sugary sodas, fruit juices, and energy drinks for water, unsweetened sparkling water, or unsweetened tea or coffee.
- Prioritize Whole Foods: Build your diet around fresh fruits, vegetables, whole grains, and lean proteins, which are naturally low in added sugar.
- Cook at Home: Preparing your own meals from scratch gives you complete control over the ingredients, including the amount of sugar added.
- Use Spices for Flavor: Enhance the flavor of dishes with spices like cinnamon, nutmeg, and ginger instead of relying on sugar.
- Choose Healthy Snacks: Replace candy, cookies, and other processed snacks with fresh fruit, nuts, or homemade trail mix.
Conclusion
The truth about added sugars is that they are empty calories that can significantly jeopardize your health when consumed in excess, contributing to weight gain, heart disease, and diabetes. By understanding the critical difference between natural and added sugars and learning to identify hidden sources, you can take control of your diet. Limiting your intake, especially of sugary beverages and processed foods, is a powerful step toward a healthier lifestyle. The most effective strategy is not complete deprivation, but rather mindful choices and prioritizing whole, nutrient-dense foods.
For more information on sugar and its health impacts, you can consult resources from reputable institutions like Harvard Health.
