Understanding nutrition labels is crucial for making informed choices about your diet, especially when it comes to added sugars. Added sugars are sugars that are added to foods and beverages during processing or preparation, and they can significantly impact your health. Learning how to read nutrition labels can help you manage your sugar intake and make healthier decisions. Here’s a guide to help you navigate nutrition labels and identify added sugars effectively.

Check the Total Sugars

The first step in understanding a nutrition label is to check the "Total Sugars" section. This number includes both natural sugars (such as those found in fruits and dairy) and added sugars. While natural sugars are part of a balanced diet, it's the added sugars that you should be particularly cautious about. The total sugars are listed in grams, so be sure to compare this amount to the daily recommended limit for added sugars.

Look for Added Sugars Section

In addition to total sugars, many nutrition labels now include a separate "Added Sugars" section. This section provides information specifically about sugars added during manufacturing. The amount of added sugars is also listed in grams and as a percentage of the daily value (DV). The daily value for added sugars is typically based on a 2,000-calorie diet, and the FDA recommends limiting added sugars to no more than 10% of total daily calories. For a 2,000-calorie diet, this translates to about 50 grams of added sugars per day.

Identify Ingredients That Indicate Added Sugars

Nutrition labels provide insight, but examining the ingredient list can give you more information about added sugars. Ingredients are listed in descending order by weight, so if sugars or syrup are listed among the first few ingredients, the product is likely high in added sugars. Common names for added sugars include high-fructose corn syrup, cane sugar, agave nectar, honey, and molasses. Look for these terms to identify products with higher sugar content.

Be Aware of Different Types of Added Sugars

Added sugars come in many forms, and it's important to be aware of different types. Some labels may list various types of sugars separately, such as glucose, fructose, and sucrose. Even though these sugars may be listed separately, they contribute to the total added sugars content. Pay attention to the cumulative amount of sugars and be cautious of products with multiple sources of added sugars.

Compare Products

When shopping, compare nutrition labels across similar products to choose the one with the lowest added sugars content. For example, when selecting between two brands of yogurt, compare their labels to find the option with less added sugar. This practice helps you make healthier choices and manage your sugar intake more effectively.

Consider Portion Sizes

Portion sizes can significantly impact your total intake of added sugars. Be mindful of the serving size listed on the nutrition label and remember that the amount of added sugars can add up if you consume multiple servings. For instance, a product that contains 10 grams of added sugars per serving can contribute significantly to your daily limit if you eat more than one serving.

Educate Yourself on Daily Limits

Understanding the daily recommended limits for added sugars can help you make better choices. The American Heart Association (AHA) recommends that women limit added sugars to no more than 100 calories (about 25 grams) per day, while men should aim for no more than 150 calories (about 37.5 grams) per day. Use these guidelines to gauge whether a product fits within your daily limits.

By carefully reading nutrition labels and paying attention to added sugars, you can make informed choices that support your health. Understanding the difference between total sugars and added sugars, recognizing ingredients that indicate added sugars, and comparing products can help you manage your sugar intake and make healthier dietary decisions. Incorporating these practices into your shopping routine can lead to better overall health and well-being.