The Nutrition Facts label is getting a face-lift. Among other changes, such as updated servings sizes and more prominent calorie and percent daily values, a major change to the label involves added sugars. On the new label, added sugars will be listed separately from natural sugars.
Manufacturers have until July of 2018 to adopt the new label and declare added sugars. However, you may notice that some food labels are already beginning to adopt the new label.
What are added sugars? Added sugars are sugars and syrups that are added to foods and beverages when they are processed or prepared. This includes sugars that are added by manufacturers, as well as sugars you may add at home. Added sugars are linked with a rise in chronic diseases like obesity, heart disease, cancer, and diabetes.
Added sugars are found in processed foods. The largest sources of added sugars in Americans’ diet include:
- Soda, soft drinks, energy drinks, and sports drinks
- Pies and cobblers
- Pastries, sweet rolls, and donuts
- Fruit drinks, such as fruitades and fruit punch
- Dairy desserts, such as ice cream
Added sugar goes by many names on ingredient lists. Pseudonyms for added sugar include:
- Agave nectar
- Anhydrous dextrose
- Brown sugar
- Brown rice syrup
- Beet sugar
- Cane juice
- Cane sugar
- Corn sweetener
- Corn syrup
- Corn syrup solids
- Crystal dextrose
- Evaporated corn sweetener
- Fruit juice concentrates
- High fructose corn syrup (HFCS)
- Invert sugar
- Liquid fructose
- Malt syrup
- Maple syrup
- Nectar (e.g. peach nectar, pear nectar)
- Pancake syrup
- Raw sugar
- Sugar cane juice
- White granulated sugar
Some of these different forms of sugar may seem more wholesome than others, but our bodies generally do not differentiate between them.
How are added sugars different from natural sugars? Natural sugars occur naturally in fruits and dairy products like milk, yogurt, and cheese. Natural sugars are found in smaller amounts in vegetables, beans, and some grains.
Our bodies process all sugars, no matter the source, in very similar ways. However, there are big differences in the nutritional value of the foods in which those sugars are found. Foods with natural sugars are healthy foods that contain important nutrients. Besides sugars, fruits contain vitamins, minerals, antioxidants, and fiber. Dairy products contain calcium, vitamin D, and protein.
So gram for gram, the sugar content of a candy bar may be similar to that of a couple oranges. However, the sugars in the candy bar are “empty calories” (i.e. calories that don’t offer any benefit besides energy), whereas the oranges provide vitamin C, fiber, and other health-promoting pytonutrients. It’s also important to note that the fiber in fruits and the protein in dairy products slow the digestion of sugars, leading to a healthier blood sugar response.
Why bother to declare added sugars? According to the FDA, the decision to declare added sugars “reflects our greater understanding of nutritional science…including the link between diet and chronic diseases such as obesity and heart disease.” A key recommendation of the 2015 Dietary Guidelines for Americans is to reduce intake from solid fats, sodium, and added sugars because all have been linked to chronic disease. Solid fats and sodium are indicated on the nutrition label, whereas added sugars are not. The FDA recognizes that consumers are better able to make informed choices about added sugars when they know how much they normally eat.
The FDA also notes that mandatory declaration of added sugars may also prompt reformulation of foods high in added sugars. A similar situation occurred with trans fats; once the labeling trans fats became required, manufacturers voluntarily began removing them from their products.
How much is too much added sugar?
American Heart Association recommends no more than:
- 6 teaspoons, or 24 grams, of added sugars for women
- 9 teaspoons, or 36 grams, of added sugars for men
To put that in perspective, one 12-ounce can of soda contains about 38 grams of added sugars. Most Americans far exceed added sugar recommendations.
How can you reduce your added sugar intake?
In light of National Nutrition Month, try replacing a source of added sugar with a natural sugar. For example:
- For snacking on the go, swap out a granola bar for a banana or a handful of dried fruit
- Sweeten plain yogurt with berries in lieu of pre-sweetened yogurt.
- Beverages account for almost half of all added sugars consumed by Americans. Switch to a non-caloric beverage, like water, unsweetened tea, black coffee, or carbonated water.