Decoding Food Labels: Unveiling the Distinction between Total Sugars, Added Sugars, and Carbohydrates
Understanding food labels can be a daunting task, especially when it comes to deciphering the difference between total sugars, added sugars, and carbohydrates. These terms are often used interchangeably, but they each have distinct meanings that can significantly impact your dietary choices. This article aims to demystify these terms and provide a clear understanding of what they mean and how they affect your health.
What are Carbohydrates?
Carbohydrates are one of the three macronutrients, along with proteins and fats, that your body needs in large amounts to function properly. They are the body’s primary source of energy. Carbohydrates can be classified into two categories: simple and complex.
- Simple Carbohydrates: These are sugars. They include both naturally occurring sugars, like those in fruits and milk, and added sugars, which are added during processing or preparation of foods.
- Complex Carbohydrates: These are starches and fibers. They are found in foods like whole grains, beans, peas, and vegetables.
What are Total Sugars?
Total sugars on a food label refer to the combined amount of both natural and added sugars in a product. This includes sugars from fruit, milk, and sugars added during food processing. It’s important to note that the body processes natural and added sugars in the same way. However, foods with natural sugars often come with other nutritional benefits, like fiber in fruit or calcium in milk.
What are Added Sugars?
Added sugars are sugars that are added to foods during processing or preparation. They can come in many forms, including table sugar, honey, and high fructose corn syrup. Unlike natural sugars, added sugars contribute calories but lack nutritional value. Consuming too many added sugars can lead to health problems like obesity, heart disease, and tooth decay.
How to Identify Added Sugars on Food Labels?
Identifying added sugars on food labels can be tricky because they can be listed under many different names. Some common names for added sugars include corn syrup, dextrose, fructose, glucose, maltose, sucrose, and fruit juice concentrates. In 2020, the FDA required food manufacturers to list added sugars separately on food labels, making it easier for consumers to identify them.
Conclusion
Understanding the difference between total sugars, added sugars, and carbohydrates on food labels can help you make healthier dietary choices. Remember, it’s not just about avoiding sugar or carbs altogether, but about choosing your carbs wisely. Opt for complex carbs and natural sugars whenever possible, and limit your intake of added sugars to protect your health.
