Added sugars

Added Sugars

Added sugars refer to the sugars and syrups incorporated into foods and beverages during their processing or preparation. Unlike naturally occurring sugars present in foods like fruits and milk, added sugars contribute to the calorie content without providing essential nutrients, often being labeled as empty calories. Regular consumption of added sugars can lead to a range of health issues, including insulin resistance, weight gain, and metabolic syndrome. These sugars typically have a high glycemic index which can rapidly elevate blood sugar levels.

Distinction

It's crucial to differentiate between added sugars and natural sugars. The latter is inherent in whole foods and is not processed. For instance, the sugars in an apple or milk are natural, whereas the sugar in a candy bar or soda is added.

Examples of Foods with Added Sugars

The consumption of added sugars is pervasive, primarily because they are found in a variety of commonly consumed products. Some significant sources of added sugars in the typical American diet include:

• donuts
• Regular soft drinks, energy drinks, and sports drinks
• candy
• cakes
• cookies
• Pies and cobblers
• Sweet rolls and pastries
• Fruit drinks, including fruit punches
• Dairy desserts like ice cream

Identifying Added Sugars on Labels

It's always advisable to review the ingredient list on processed foods' packaging to identify the presence of added sugars. These sugars might be listed under various names, making it a bit challenging to recognize them without prior knowledge.

Names for Added Sugars on Food Labels

While shopping, one may encounter numerous names that essentially refer to added sugars. Some of these include:

• Soda
• Anhydrous dextrose
• Brown sugar
• Confectioner's powdered sugar
• Corn syrup and corn syrup solids
• Dextrose
• Fructose
• High-fructose corn syrup (HFCS)
• Honey
• Invert sugar
• Lactose
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Nectars, such as peach or pear nectar
• Pancake syrup
• Raw sugar
• Sucrose
• Sugar
• White granulated sugar

Other Terms for Added Sugars

In addition to the standard terms, several other names might be used to describe added sugars. Some of these are:

• Cane juice
• Evaporated corn sweetener
• Fruit juice concentrate
• Crystal dextrose
• Glucose
• Liquid fructose
• Sugar cane juice
• Fruit nectar

See Also

• empty calories
• solid fats
• insulin resistance
• metabolic syndrome
• weight gain
• high glycemic

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