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(HealthNewsDigest.com) – Currently, US food labels contain information on total sugars per serving but do not distinguish between sugars naturally present in foods and those added when a food is prepared or manufactured. There is a big difference and the difference is important. As the Nutrition Facts Panel that appears on food labels is revamped a line will be added under total carbohydrate that separates out added sugars.
This change will help you determine which food have natural sugar and which have added sugar. Milk is a good example. Currently the nutrition label on milk states 12 grams of total carbohydrate and 12 grams of sugars. If you are trying to cut down on sugar, this could mislead you into thinking milk is high in sugar. Milk does contain lactose, a natural sugar found in milk. Natural sugars are not a problem because they always come in foods that are also rich in vitamins and minerals. By adding the requirement to separate out added sugars on the Nutrition Facts Panel, in the future the label on milk will state: 12 grams of total carbohydrate, 12 grams sugar, no added sugar.
Natural sugars include lactose and fructose. Lactose is a double sugar (disaccharide) made up of glucose and galactose, found in dairy foods. Fructose is a single sugar (monosaccharide) found in fruit and honey. Vegetables and unsweetened cereals also contain some natural sugar. Added sugars include white, brown and powdered sugar, raw sugar, cane sugar, fruit syrup, maltose, dextrose, corn syrup, malt syrup, turbinado sugar, and molasses. Their main purpose is to add sweetness to food as it is being prepared. According to the USDA, Americans eat about 57 pounds of added sugar each year or 17 teaspoons a day.
The 2015-2020 Dietary Guidelines for Americans recommends limiting calories from added sugar to no more than 10% each day. That would equal 200 calories or about 12 teaspoons a day for a 2,000 calorie diet. Close to half of the added sugar in our diets comes from drinks like soda, fruits drinks and other sweetened beverages which offer little but calories and a sweet taste. And, that is one of the main objections to added sugar. It is often found in calorie dense/nutrient poor foods – candy, cakes, cookies, frozen treats, energy drinks and sports drinks.
Companies must begin using the new Nutrition Facts Panel in 2020. Some companies have already made the switch to the newer format. Take a look at the foods you are buying to see how many already provide information on added sugar. The number will increase as we head into 2020. You might be surprised to find many foods you don’t consider sweet have added sugar – salad dressing, crackers, pizza, and breadcrumbs. With the addition of the added sugars line on the Nutrition Facts Panel you will be able to compare brands and select those without added sugar.
Why is it important to know if a food has a lot of added sugar? Foods high in sugar are often also high in calories. In the American diet calories are truly the culprit when it comes to weight gain as well as heart disease, diabetes and cancer. Sugar, by itself, based on rigorous scientific evidence, does not cause any of these conditions. But, when sugar is added to foods, in excess, bumping up the calorie load of that food, those extra calories are what cause problems.
It isn’t exciting or sexy but good health is built on moderation. Too much fat, too much protein, too much sugar, too many calories can all tip the scale away from a moderate food intake to an excessive food intake. Eating sugar in moderation is a wise health habit. Look for the Added Sugars line coming to nutrition labels on the foods you buy regularly.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.
Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com