Demystifying the Nutrition Facts Label
For many years, consumers faced a challenge in identifying added sugars on food labels, as they were grouped under a single “Total Sugars” line with naturally occurring sugars. This made it difficult to distinguish between the sugars in a glass of milk and the sweeteners added to a sugary cereal. Fortunately, the U.S. Food and Drug Administration (FDA) updated the Nutrition Facts label to address this issue, requiring manufacturers to list “Added Sugars” separately.
To find added sugars, your first and most direct source of information is the main Nutrition Facts panel on packaged foods. Below the entry for “Total Sugars,” you will now find a sub-line that says “Includes X g Added Sugars”. This dedicated line provides the specific amount in grams and the Percent Daily Value (%DV), offering a clear distinction between natural and added sweeteners. For example, a flavored yogurt might show 15g of Total Sugars, but with a sub-line indicating "Includes 7g Added Sugars." This instantly tells you that 8 grams are natural lactose from the milk, while 7 grams were added during processing.
The Ingredient List: An Essential Clue
While the main panel is highly informative, the ingredients list provides the crucial backstory of what comprises those added sugars. Since ingredients are listed in descending order by weight, finding sugar or one of its aliases near the beginning of the list is a strong indicator of a high-sugar product. Manufacturers may also use several different forms of sugar to prevent any single one from topping the ingredient list, a practice that savvy consumers can watch out for.
Here are some common aliases for hidden added sugars to look for in the ingredients list:
- Syrups: Corn syrup, high-fructose corn syrup, brown rice syrup, maple syrup.
- Words ending in "-ose": Fructose, glucose, dextrose, maltose, sucrose, lactose.
- Nectars and other names: Agave nectar, honey, molasses, cane sugar, brown sugar, fruit juice concentrate.
- Other sweeteners: Maltodextrin, sorghum syrup, raw sugar, caramel, turbinado sugar.
Understanding the Percent Daily Value (%DV)
The %DV for added sugars gives you context for the amount in a single serving, based on a 2,000-calorie daily diet. The FDA provides a helpful rule of thumb for interpreting this percentage:
- 5% DV or less per serving is considered a low source of added sugars.
- 20% DV or more per serving is considered a high source of added sugars.
Using this percentage, you can quickly compare different products. If one cereal has 3% DV for added sugars and another has 25% DV, you know the first is a much healthier choice in terms of added sugar content. Health organizations, such as the American Heart Association (AHA), recommend even stricter limits, advising most adults to consume no more than 6% of daily calories from added sugars. For a 2,000-calorie diet, that translates to a daily limit of about 25 grams, or 6 teaspoons.
Total Sugars vs. Added Sugars: A Comparison
| Feature | Total Sugars | Added Sugars |
|---|---|---|
| Definition | The sum of all sugars present, including both natural and added sugars. | Sugars added during the processing of foods or packaged for use at the table. |
| Sources | Naturally occurring in foods like fruits (fructose), milk (lactose), and vegetables, as well as added sweeteners. | Syrups, honey, cane sugar, sweeteners from fruit/vegetable juices, and other processed sugars. |
| Nutritional Context | Often found alongside important nutrients like fiber and vitamins (e.g., in a whole apple). | Provides 'empty calories' with little to no nutritional value. |
| Health Impact | Natural sugars in whole foods are digested more slowly and are not the primary concern for most health experts. | Excessive intake is linked to weight gain, obesity, type 2 diabetes, and heart disease. |
| Labeling | Listed on the Nutrition Facts panel, but does not have an official %DV because no daily recommendation has been set. | Listed directly on the Nutrition Facts panel with grams and a %DV, based on health recommendations. |
Putting Your Knowledge into Practice
To make healthier choices, start by consciously checking the “Added Sugars” line on the Nutrition Facts label for any packaged product. A low percentage is always preferable. Additionally, scanning the ingredient list for the sneaky sugar aliases mentioned earlier can help you identify highly processed foods. The goal is not to eliminate all sugar, as naturally occurring sugars in whole foods are fine, but to minimize the consumption of non-nutritive, added sweeteners. For instance, a plain Greek yogurt will have naturally occurring sugar (lactose) but no added sugar, while a flavored yogurt will have both. Learning to read labels critically empowers you to manage your intake and focus on more nutrient-dense foods.
Conclusion
Being able to identify and quantify added sugars is an essential skill for managing your diet and promoting long-term health. The addition of the dedicated “Added Sugars” line on the Nutrition Facts panel, along with the % Daily Value, has made this much easier for consumers. However, reading the ingredients list for hidden sugar names remains a critical secondary step to avoid deceptively high-sugar products. By prioritizing low added sugar options and focusing on whole foods, you can significantly reduce your intake of empty calories and contribute positively to your overall nutritional well-being.
For more information on decoding nutrition labels and healthier food choices, you can consult resources from the U.S. Food and Drug Administration (FDA).
