Sugar vs. Included Added Sugar
Choosing whole and minimally processed foods will best position you for better health and long term fat loss. With that being said, we ALL eat processed foods/items with barcodes, and it's unrealistic for most to consume all whole foods. One easy way to promote fat loss and improve your health is to limit your daily added sugar intake to less than 25 grams per day. It's important you understand how to differentiate between natural and added sugars on a nutrition label.
The Nutrition Facts label on food and beverage packages lists the amount of added sugar in each serving. This information can help you make informed choices about what to eat and drink.
Total Sugars (located under ‘Total Carbohydrates, Dietary Fiber)
The total sugars in a packaged item are included under carbohydrates on the nutrition label located on the item. The total sugars listed include sugars naturally present in many nutritious foods and beverage AND any added sugars that may be present in the product. Subtract the added sugar number from total sugars to determine the naturally occurring sugar in an item. Naturally occurring sugar found in fruit, vegetables and dairy are healthy carbs - bring on the baked potatoes!
Included Added Sugars (located under ‘Total Carbohydrates, Dietary Fiber, Total Sugar)
Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.
A good way to think of added sugar is to think of a sugar cube. One gram of added sugar = 1 white sugar cube. Check your labels for included added sugar - common items include beverages, energy/protein bars, spaghetti sauce, cereal, candy, condiments, packaged oatmeal, pancake mix, etc.
Here are some tips for reducing your intake of added sugars:
Read food labels carefully and choose foods and drinks with less added sugar.
Limit your intake of sugary drinks, such as soda, juice, and sports drinks.
Choose fresh fruits and vegetables instead of sugary snacks.
Limit your intake of processed foods, which often contain added sugar.
Cook at home more often so you can control the amount of sugar in your food.
By following these tips, you can reduce your intake of added sugar, support your fat loss goals and improve your overall health.