Today's food labels provide detailed information about carbohydrates and sugars in processed foods. Here we describe where to find this information and how consumers can use it in shopping and menu planning.

What does "sugars" mean in the Nutrition Facts panel?

"Sugar" refers to the family of simple carbohydrates that are found naturally in fruits, vegetables, grains and dairy products and that are added to foods as sweeteners. Naturally occurring and added sugars are identical. Whether you eat a banana or a banana nut muffin your body cannot tell which sugars were present in the fruit and which were added by the baker.

The Nutrition Facts panel is the primary place to look for information about carbohydrates and sugars in foods.

Under Total Carbohydrate on the Nutrition Facts panel you will find: Dietary Fiber and Sugars.

Percent Daily Value (% Daily Value) shows whether a food is high or low in nutrient and how it fits into your overall daily diet.

Nutrition Facts lists the percent Daily Value (DV) for total carbohydrate and dietary fiber. A percent DV is not given for sugars because there is no recommended maximum or minimum for sugars intake.

What is the difference between "sugar" and "sugars" on the food label?

Today's food label uses the word "sugar" in different ways. The difference depends on whether the label is declaring sugar as an ingredient or whether it is calling attention to the absence of added sweeteners.

• As an Ingredient
  To consumers, "sugar" means table sugar or sucrose, obtained from sugarbeets or sugar cane. In a food's ingredient statement, "sugar" always means sucrose.
• Food label claims about the absence of sugars in a food product
  • "Sugar free" means "sugars free" (no added or naturally occurring sugars)
  • "No added sugar" means no added sugars
  • "Reduced sugar" means reduced sugars

In these claims, the word "sugar" refers to all sugars, not just sucrose.

• "Sugars"
    In the Nutrition Facts panel, "sugars" refers to the family of simple carbohydrates (mono- and disaccharides) that are found naturally in fruits, vegetables, grains and dairy products and that are added to foods as sweeteners. As shown below in the table shows some of the most familiar sugars.

Why are sugars added to foods?

• Taste
  Sugar and other carbohydrate sweeteners make many nutritious foods taste even better. Sprinkling sugar on morning oatmeal or fruit, topping pancakes with syrup, or baking sugar into a bran muffin are just some of the ways this food contributes to eating pleasure.
• Functional Properties
  Sugar and other sweeteners perform many functions in foods. Sugar contributes texture and color to baked goods and is instrumental in the fermentation of yeast, which causes bread to rise. Sugar adds bulk and substance to foods, such as ice cream and muffins, and works as a preservative in jams and fruits. It adds a satisfying body or "mouth-feel" to beverages. In non-sweet foods - salad dressings, sauces and condiments - sugar enhances flavors and balances acid content in tomato- and vinegar-based foods.

What label terms can be looked for to find out about sugars in a product?

Today's food label uses the word "sugar" in different ways. The difference depends on whether the label is declaring sugar as an ingredient or whether it is calling attention to the absence of added sweeteners (sugars).

The only label descriptions of sugars content that can appear on food products are:
• "Sugar Free" - Less than .05g sugars per serving size shown on the label.
• "No Added Sugar" - No sugars were added during processing, including ingredients that contain sugars from juices and fruits.
• "Reduced Sugar" or "Less Sugar" - At least 25% less sugars than a similar full-sugar food (e.g., shredded wheat and frosted shredded wheat).

What claims about sugars are not allowed?

The three claims above are the only sugars-related label claims permitted by Food and Drug Administration (FDA) regulations. Claims that are not allowed include:
• "Low in Sugar" - As no Daily Value for sugars has been established, it is impossible to define "low."
• "No Refined Sugar" - FDA said this claim could be misleading since consumers might mistakenly believe that a food containing "no refined sugar" was better than a food containing refined sugar.

Does reduced sugar mean reduced calories?

Not necessarily. Like protein and other carbohydrates, sugar has 4 calories per gram, 15 calories per teaspoon. Fat has more than twice the calories (9 calories per gram). A reduction in sugars may not yield calorie savings because the product may contain additional carbohydrates or fat; therefore, it's best to use the information in Nutrition Facts to check calories.

Does the food label contain any special information for people with diabetes?

While the food label does not contain diabetes-specific information, the label can help people with diabetes choose foods wisely. Guidelines from the American Diabetes Association offer flexible meal planning for diabetic individuals. According to these guidelines, sugar can be treated like any other carbohydrate in the diet. Patients can substitute a sweet food for a starchy food so long as each contains an equal amount of carbohydrates.

The food label gives you the ability to track carbohydrate and calories, as well as fat, fiber and important nutrients like calcium. A registered dietitian can help create a meal plan that takes into account your food preferences and lifestyle as well as health concerns.

What information is available on packaged sugar products?

Read the Nutrition Facts panel for information on the calorie and nutrient content of sugar products, such as white granulated sugar, brown sugar and confectioner's sugar.

Information source: The Sugar Association printed material.

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