Understanding the Distinction: Intrinsic vs. Added Sugars
Sugars are carbohydrates, but not all sugars are treated the same by our bodies or by food regulators like the FDA. The crucial distinction lies in whether the sugar is 'intrinsic'—part of a whole food's natural structure—or 'added' during processing. A whole apple contains natural, intrinsic sugars, while apple juice concentrate added to a snack bar is an added sugar. This difference significantly affects how the sugar is digested and its impact on blood sugar levels.
Natural Sugars in Whole Foods
Intrinsic, naturally occurring sugars come packaged with other vital nutrients like fiber, vitamins, and minerals. Fiber, in particular, slows down the digestion and absorption of sugar, which prevents the rapid blood sugar spikes associated with added sugars.
Fructose in Whole Fruits
Fructose, often called "fruit sugar," is a naturally occurring sugar found in whole fruits. When you eat a whole apple or a handful of berries, the fructose is accompanied by fiber. This pairing results in a gradual release of sugar into the bloodstream, providing sustained energy and nutrients without the negative effects of a quick sugar rush.
Lactose in Dairy Products
Lactose is the natural sugar found in milk and plain yogurt. In plain dairy products, lactose is not an added sugar. It is digested more slowly than sucrose and is part of a package that includes calcium, protein, and other nutrients. However, lactose used as an ingredient in other processed foods is considered an added sugar.
Other Sources: Vegetables and Grains
Whole vegetables, legumes, and grains also contain carbohydrates that are broken down into simple sugars like glucose during digestion. However, because they are accompanied by fiber, their impact on blood sugar is far more controlled compared to refined grains or sweets.
Navigating the Grey Areas: Sweeteners That Count as 'Added'
Some naturally derived sweeteners, despite being less processed than table sugar, are still considered 'added' by the FDA when used to sweeten other products.
Common 'Added' Sweeteners to Watch For
- Syrups and Honey: This includes honey, maple syrup, agave nectar, and corn syrup. Even in their natural form, adding them to food or drink classifies them as 'added sugar'.
- Fruit Juice Concentrates: Unless the concentrate is simply rehydrated to its original strength for 100% juice, adding it as a sweetener to another product means it counts towards the 'added sugars' total.
The Exception: Sugar Alcohols and Allulose
Not all sweeteners that provide sweetness without being 'sugar' are created equal. Sugar alcohols and allulose are two special cases.
Sugar Alcohols
Sugar alcohols, like xylitol, sorbitol, and erythritol, are organic compounds derived from sugars but are not counted as added sugars. They are often used in sugar-free products because they have fewer calories and do not cause the same spike in blood sugar.
Allulose
Allulose is a rare sugar that the FDA has given an exception to, allowing it to be excluded from the added sugars count on nutrition labels. It provides fewer calories and does not have the same glycemic impact as traditional sugars.
How to Identify Non-Added and Added Sugars on a Label
The new FDA nutrition label makes it easier to differentiate between sugars. The 'Total Sugars' line includes both natural and added sugars, while the separate line for 'Includes Added Sugars' specifies only the amount of sweeteners that have been added. A product with only natural sugars, such as a carton of plain milk, will show grams under 'Total Sugars' but zero under 'Includes Added Sugars'. The ingredient list can also help, as items with 'no added sugar' may still contain natural sugars from ingredients like fruit.
Comparison Table: Intrinsic vs. Added Sugars
| Feature | Intrinsic (Not Added) Sugars | Added Sugars |
|---|---|---|
| Source | Whole, unprocessed foods like fruits, vegetables, and plain dairy. | Sweeteners added during processing, cooking, or at the table. |
| Nutritional Profile | Comes with beneficial nutrients like fiber, vitamins, and minerals. | Typically stripped of nutrients, providing 'empty' calories. |
| Digestion Speed | Slower digestion and absorption due to fiber, resulting in a gradual rise in blood sugar. | Rapid digestion leading to sharp spikes in blood sugar levels. |
| Health Impact | Associated with nutrient intake and better blood sugar control. | Linked to weight gain, chronic disease, and dental issues when consumed in excess. |
| Labeling | Included in 'Total Sugars' but not 'Includes Added Sugars' on the nutrition label. | Itemized separately under 'Includes Added Sugars' on the nutrition label. |
Conclusion
Understanding what sugars are not considered added sugar is key to a healthier diet. By focusing on whole foods that contain intrinsic, naturally occurring sugars, like fruits, vegetables, and plain dairy, you can reap nutritional benefits while limiting the intake of empty calories from added sweeteners. Reading the nutrition label, especially the 'Includes Added Sugars' line, empowers you to make smarter choices. Prioritizing whole foods and being mindful of how sweeteners are used can support better overall health. You can find more information about the new FDA nutrition label requirements here: Added Sugars on the Nutrition Facts Label - FDA.
