No Added Sugars

Definition:

Per FDA regulations, "No Added Sugars" applies to products where no sugars or sugar-containing ingredients (like syrups, honey, or concentrated fruit juices) are added during processing or packaging. Naturally occurring sugars may still be present. This means the product wasn’t sweetened or enriched with sugar-containing ingredients beyond its natural composition.

What This Means:

Products labeled as "No Added Sugars" are a great choice when you want to cut back on sweeteners, but it’s important not to confuse this claim with sugar-free. These products can still contain naturally occurring sugars from ingredients like fruits, dairy, or grains. For example, unsweetened applesauce may naturally have sugars from apples, but no sugar has been added during production.

This claim is often seen on items such as 100% fruit juices, yogurts, and snack bars, making it appealing to consumers looking for less processed options or managing a low-sugar lifestyle. However, understanding that “no added sugars” does not equal low-calorie or low-sugar is key—serving sizes and total sugar content remain crucial factors to evaluate.

Examples:

Here are some real-world examples of products that use the "No Added Sugars" claim:

Common Misconceptions:

Despite the claim’s straightforward nature, several misconceptions can arise. Here’s how to interpret the "No Added Sugars" label without falling for common myths:

1. "No Added Sugars means sugar-free."

• Reality Check: "No Added Sugars" means no extra sugar or sugar-containing ingredients were added, but it doesn’t eliminate naturally occurring sugars. Make sure to check the total sugar content on the Nutrition Facts panel.

2. "It’s automatically low-sugar or low-calorie."

• Reality Check: While the product has no added sweeteners, the naturally occurring sugars can significantly add up, especially for items like fruit juices or dried fruit snacks. These products may still be calorie-dense due to their natural sugars and other ingredients.

3. "It’s always healthier."

• Reality Check: "No Added Sugars" only refers to the absence of added sugar, not the overall nutritional quality. Some products may still contain high levels of sodium, saturated fat, or other less desirable ingredients.

4. "All sugars are bad."

• Reality Check: Naturally occurring sugars found in whole foods like fruits and dairy come packed with nutrients and fiber, making them a healthier choice compared to added sugars.

Smart Shopping Tips:

Shopping for products with "No Added Sugars" on the label? Here’s how to maximize your choices:

1. Check the Nutrition Facts Panel:

   Look at the total sugar content to understand how much sugar is naturally present. Compare products with lower total sugar amounts if reducing sugar intake is your goal.

2. Understand the Sources of Sugars:

   Review the ingredient list to see where the sugars come from. Ingredients like fruits, dates, and dairy contribute natural sugars but also offer essential nutrients.

3. Consider the Serving Size:

   Be mindful of portion sizes. Just because a product is labeled “No Added Sugars” doesn’t mean it’s a free pass to overindulge. For example, drinking an entire bottle of "No Added Sugars" juice can still result in high sugar and calorie intake.

4. Look Beyond the Claim:

   Evaluate the entire nutritional profile of the product. Consider protein, fiber, and fat content to determine if it aligns with your dietary needs.

5. Watch for High-Calorie Alternatives:

   Sometimes, sugar is replaced with high-fat or high-starch ingredients to mimic texture or flavor. Always fully assess the product’s nutritional value.

Further Education:

Want to learn more about sugar labels and healthy grocery choices? Check out these helpful resources:

• FDA.gov - How to Understand and Use the Nutrition Facts Label
• USDA FoodData Central
• Nutrition.gov - Sugar and Health

When shopping for "No Added Sugars" products, remember to focus on holistic nutrition and make intentional choices that align with your goals. By understanding what’s behind the label, you can enjoy natural sweetness and keep your grocery cart guilt-free