When picking up a packaged food item, the Nutrition Facts label can be confusing, especially the section on sugars. Many people assume all sugar is the same, but distinguishing between total sugars and included added sugars is crucial for making healthy choices. While the human body processes all sugars similarly, the context—the fiber, vitamins, and minerals that accompany them—makes a world of difference for your health.
The Meaning of Total Sugars
Total sugars, as the name implies, is the complete sum of all the sugars present in a food or drink. This number includes two components: sugars that occur naturally within a food and any sugars that have been added during processing. This means that a cup of plain milk will have a total sugar count from its naturally occurring lactose, and a piece of fruit will have total sugars from its fructose.
What does 'Total Sugars' include?
- Naturally occurring sugars: Found in whole, unprocessed foods like fruits (fructose) and dairy (lactose). These foods often contain fiber, vitamins, and minerals that slow down digestion and provide more nutritional value.
- Added sugars: Any sweeteners put into the product by the manufacturer. Since the FDA's labeling update, the total sugars line now includes a sub-line specifically for added sugars.
Understanding Added Sugars
Added sugars are, by definition, any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation. They are distinct from natural sugars because they are not intrinsic to the food's original form and offer no nutritional benefit—they are, in essence, 'empty calories'. Health authorities like the American Heart Association and Dietary Guidelines for Americans focus on limiting added sugars due to their link with negative health outcomes.
Why are added sugars problematic?
- Nutrient-void calories: They provide energy but lack the beneficial nutrients like fiber, protein, and vitamins found in foods with natural sugars.
- Blood sugar spikes: Since they are processed quickly by the body without the buffering effect of fiber, they can cause rapid spikes in blood glucose levels, followed by a subsequent crash.
- Health risks: High consumption of added sugars has been linked to increased risks of obesity, type 2 diabetes, and cardiovascular disease.
Reading the Nutrition Label for Sugar
Modern nutrition labels in the U.S. now list 'Added Sugars' as an indentation under 'Total Sugars'. This change was implemented to help consumers make more informed choices. Here’s how to interpret the information correctly:
- Look for the 'Includes': The word 'Includes' before 'Added Sugars' confirms that this value is already part of the larger 'Total Sugars' number, preventing double-counting.
- Check the Daily Value (%DV): Only 'Added Sugars' has a % Daily Value listed, which is 50 grams per day based on a 2,000-calorie diet. This makes it easier to track your intake against recommended limits.
- Ignore the %DV for Total Sugars: There is no recommended Daily Value for total sugars, as it's not a health-based target. The total sugar count is useful for comparing similar products but not for daily tracking.
The Difference in Health Impact
While chemically, your body processes natural and added sugars in the same way, the overall health effect is vastly different due to the food matrix. When you eat an apple, its natural fructose is packaged with fiber, which slows down digestion and absorption, preventing a sharp blood sugar spike. A soda, however, delivers a concentrated hit of added sugars with no fiber, leading to a much faster and more dramatic effect on blood glucose levels.
Comparison of Total vs. Added Sugars
| Feature | Total Sugars | Added Sugars |
|---|---|---|
| Source | Naturally occurring sugars (fruit, milk) and added sugars | Sweeteners added during processing (syrups, table sugar) |
| Nutritional Value | Often paired with fiber, vitamins, and minerals | Offer no nutritional benefits; 'empty calories' |
| Impact on Blood Sugar | Slower absorption due to fiber, more stable blood sugar | Rapid absorption, causing sharp blood sugar spikes |
| Health Concern | Overconsumption of naturally occurring sugars is less of a concern | High intake linked to increased risk of chronic disease |
| Labeling | Grams listed on Nutrition Facts label | Grams and % Daily Value listed under Total Sugars |
Common Names for Added Sugars
Added sugars can hide in plain sight on an ingredients list under numerous names. It's important to look beyond just the word 'sugar' to truly understand what's in your food. Watch out for these common synonyms:
- High-fructose corn syrup
- Cane sugar, beet sugar
- Dextrose, maltose, sucrose, fructose
- Honey, maple syrup, agave nectar
- Fruit juice concentrates
- Molasses
- Corn sweetener
Practical Steps for Reducing Added Sugar
Reducing your intake of added sugars is one of the most effective ways to improve your diet and overall health. It doesn't require eliminating all sweets but rather making more mindful choices.
- Read the label diligently: Always check the 'Added Sugars' line and compare similar products to find the one with the lowest amount.
- Choose whole foods: Opt for fresh fruits and unsweetened dairy over their processed, flavored counterparts to benefit from natural sugars without the added empty calories.
- Reduce sugary drinks: Replace sodas, energy drinks, and sweetened juices with water or unsweetened alternatives.
- Cook at home: This gives you full control over how much sugar goes into your food. Experiment with natural sweeteners or spices to add flavor.
Conclusion: Why the Difference Matters
Ultimately, the key distinction between total sugars and included added sugars is a matter of nutritional context. While a serving of fruit and a candy bar may have a similar total sugar count, the fruit provides a complete nutritional package that benefits your body, while the candy bar offers little more than empty calories. By focusing on limiting your added sugar intake and favoring foods with naturally occurring sugars, you can take a significant step toward a healthier diet and lifestyle. For more information on reading nutrition labels, consult the U.S. Food and Drug Administration's resources.
