Understanding food labels can often feel like solving a puzzle. Among the various nutrients listed, sugars can be particularly confusing. In recent years, there has been a lot of conversation surrounding natural sugars versus added sugars. This article will break down what these sugars are, how to identify them on food labels, and why added sugars should be limited.
What Are Natural Sugars and Added Sugars?
Natural sugars are inherent to whole foods. They are found in fruits, vegetables, dairy products, and other minimally processed items. For example, the sugar in a banana is a natural sugar, providing essential vitamins and fiber. On the other hand, added sugars are those incorporated into foods during processing or preparation. For instance, a 12-ounce soda can have around 39 grams of added sugar, typically in the form of high-fructose corn syrup.
When you look at the nutritional facts on a food label, you will often see sugars listed under total carbohydrates. However, it’s crucial to differentiate between natural sugars and added sugars for a clearer understanding of what you’re consuming.
Understanding Food Labels
To illustrate these concepts, let’s take a closer look at a sample food label:

How to Read a Food Label for Sugars
Read the Ingredients Section: If sugar is one of the first 5 ingredients go straight to the sugar section on the nutrition facts label. If the named sugars are lower on the list, you still want to check the nutrition facts, however this may indicate lower amounts of sugar in the product.
Locate the Sugars Section: This section shows the total sugars in the product. For example, a serving of fruit yogurt may have 20 grams of sugar total.
Look for Added Sugars: Right under the total sugars, you will find a subcategory called "Added Sugars.” This will indicate how much sugar has been added during processing. For example, that same yogurt might contain 15 grams of added sugars.
Do the Math: When trying to figure out where your sugars come from; take the Total sugars (12g) and subtract the Added sugars (10g) this equals 2. This means there are only TWO grams of natural sugars in this product.
Health Recommendations for Sugar Intake
The FDA advises that the maximum intake of added sugars should not exceed 50 grams per day for most individuals. However, the American Heart Association (AHA) has different recommendations: they suggest women and children (over two years) limit their intake to 24 grams and men to 36 grams.
To put this in perspective, just one 16-ounce sweetened iced tea might provide around 40 grams of added sugar, making it easy to exceed the recommended limit after just one drink.
With these guidelines in mind, recognize that while added sugars can be enjoyed in moderation, they are not necessary for our health. All the sugar your body needs can be obtained from natural sources like fruits and vegetables.
Why % Daily Values (DV) Aren’t Sufficient for Added Sugars
You may find % DV listed on food labels, indicating how much a nutrient in a serving contributes to a daily diet. However, using % DV to evaluate added sugars can be misleading.
Because of the varying recommendations provided by organizations such as the AHA and FDA, the % DV listed on food labels may not accurately reflect whether that item is a healthy choice. For example, a snack with 15 grams of added sugar might only represent 30% of the DV for one person but could be nearly 100% for someone adhering strictly to the AHA's guidelines. This variability indicates that the % daily value on a package my not be helpful when trying to make informed choices about your added sugar intake.
Identifying Natural Sugars
So, how do you identify natural sugars within a product?
Check the Ingredients: Products containing fruits, whole grains, or dairy are likely to have more natural sugars. For instance, oatmeal made from whole oats will have lower levels of added sugars compared to instant flavored oatmeal.
Look for Whole Foods: If the food item is primarily made of whole foods, it is safe to assume that the sugars present are natural. Buying apples or berries, for example, ensures you get natural sugars along with fiber and nutrients.
Avoid Processed Foods: Foods with long ingredient lists or those containing artificial sweeteners or additives often have higher levels of added sugars. Granola bars and flavored yogurt, for example, can often be packed with added sugars, despite appealing health claims on the packaging.
Subtract Total Sugars from Added Sugars: See below- When trying to figure out where your sugars come from; take the Total sugars (12g) and subtract the Added sugars (10g) this equals 2. This means there are only TWO grams of natural sugars in this product.
By reading the labels carefully and considering the ingredients, you can get a clearer picture of how much natural sugar is present.
Taking Control of Your Diet
Understanding the distinction between natural sugars and added sugars on a food label empowers you to make informed dietary choices. Recognizing that the FDA and AHA have different guidelines helps emphasize the need to limit added sugars despite what % DVs may suggest.
Incorporating more whole, minimally processed foods into your diet is a great way to ensure that you're receiving the natural sugars your body needs without the added sugars common in processed options. Remember, added sugars aren't necessary; the body can easily thrive on natural sugar sources if you choose wisely.
By becoming adept at reading food labels, you can navigate the world of sugars, optimize your diet, and maintain better health for yourself and your family. Make informed choices today for a healthier tomorrow!
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Although I am a Board Certified HHC, the information provided is for educational and informational purposes and does not substitute for advice from a medical professional. Talk to a physician or qualified health provider before seeking treatment for any medical condition or making changes to your diet or lifestyle. Do not disregard their recommendations or avoid treatment because of my blogs, posts, or content. I am not liable for any damages that are a result or related to your use of this content
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