Recognizing added sugar
Identifying added sugar can be confusing. Most people look at the Nutrition Facts part of the label for the total number of grams of sugar in a serving of the product. It's important to realize, however, that the amount shown includes natural sugars found in certain ingredients, such as grain, fruit and milk. The only reliable way to identify added sugar is to look at the ingredient list.
Ingredients are listed in descending order by weight. If you see sugar listed among the first few ingredients, the product is likely to be high in added sugar. Know that sugar goes by many different names, though.
Different names for added sugar
Sugar goes by many different names, depending on its source and how it was made. This can also make it hard to identify added sugar, even when you read ingredient lists and food labels.
Check for ingredients ending in "ose" — that's the chemical name for many types of sugar, such as fructose, glucose, maltose and dextrose. Here's a list of other common types of added sugar:
- Cane juice and cane syrup
- Corn sweeteners and high-fructose corn syrup
- Fruit juice concentrate and nectars
- Malt syrup
Despite what you may have heard, there's no nutritional advantage for honey, brown sugar, fruit juice concentrate or other types of sugar over white sugar.
How to reduce added sugar in your diet
To reduce the added sugar in your diet, try these tips:
- Drink water or other calorie-free drinks instead of sugary, nondiet sodas or sports drinks. That goes for blended coffee drinks, too.
- When you drink fruit juice, make sure it's 100 percent fruit juice — not juice drinks that have added sugar. Better yet, eat the fruit rather than juice.
- Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, plan to skip the non-nutritious, sugary and frosted cereals.
- Opt for reduced-sugar varieties of syrups, jams, jellies and preserves. Use other condiments sparingly. Salad dressings and ketchup have added sugar.
- Choose fresh fruit for dessert instead of cakes, cookies, pies, ice cream and other sweets.
- Buy canned fruit packed in water or juice, not syrup.
- Snack on vegetables, fruits, low-fat cheese, whole-grain crackers and low-fat, low-calorie yogurt instead of candy, pastries and cookies.
The final analysis
By limiting the amount of added sugar in your diet, you can cut calories without compromising on nutrition. In fact, cutting back on foods with added sugar and solid fats may make it easier to get the nutrients you need without exceeding your calorie goal.
Take this easy first step: Next time you're tempted to reach for a soda or other sugary drink, grab a glass of ice-cold water instead.
Oct. 05, 2012
See more In-depth
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- Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012:55.
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- Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed July 26, 2012.
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