How are added sugars different from total sugars? This is a question that often arises when discussing the nutritional content of foods and beverages. Understanding the distinction between these two types of sugars is crucial for making informed dietary choices and maintaining a healthy lifestyle.
Added sugars refer to sugars that are not naturally present in food but are added during processing or preparation. These sugars are often added to enhance flavor, texture, or shelf life. Common sources of added sugars include sugar, honey, corn syrup, and high-fructose corn syrup. On the other hand, total sugars encompass both naturally occurring sugars and added sugars. Naturally occurring sugars are found in fruits, vegetables, milk, and other whole foods.
One key difference between added sugars and total sugars is their impact on health. Excessive consumption of added sugars has been linked to various health issues, such as obesity, type 2 diabetes, and cardiovascular disease. This is because added sugars are often consumed in the form of processed foods, which are typically high in calories and low in nutritional value. In contrast, naturally occurring sugars are generally considered healthier, as they are part of a balanced diet that includes a variety of whole foods.
Another difference lies in the labeling of foods and beverages. The United States Food and Drug Administration (FDA) requires food manufacturers to list the total sugar content on the Nutrition Facts label. However, added sugars are not always explicitly listed. Instead, they are included in the total sugar content. To determine the amount of added sugars, consumers must subtract the naturally occurring sugars from the total sugar content.
To make healthier choices, it is essential to pay attention to both total sugars and added sugars. Here are some tips for reducing added sugar intake:
1. Read food labels carefully and look for products with low added sugar content.
2. Choose whole foods over processed foods, as they tend to have lower added sugar content.
3. Opt for fresh fruits and vegetables instead of fruit juices or processed fruit snacks.
4. Replace sugary drinks with water, herbal teas, or infused water.
5. Use natural sweeteners like fruit purees, dates, or nuts in place of refined sugars.
In conclusion, understanding the difference between added sugars and total sugars is essential for maintaining a healthy diet. By being mindful of the sources and amounts of added sugars in our food and beverages, we can make better choices and reduce our risk of developing chronic diseases.
