Difference Between Added Sugar And Total Sugar
When you pick up a protein bar, the first thing you’ll probably notice is its nutrition label. You see two things: For instance, Total sugars: 13g and Added sugars: 8g. What do they mean? People believe sugar is just one of the flavours, but in terms of what is actually in the foodstuff itself, what you need during manufacturing, it is a very important distinction. It’s one of those things that are too good to be true, as there may be side effects associated with the sugar you are ingesting, particularly for your energy, body weight, and health.
Whether you’re aiming to eat healthier, manage blood sugar levels, or look out for your health, understanding the difference between added sugar and total sugar is a must. Let's see the difference between added sugar and total sugar.
Overview of Added Sugar
Added sugar is a carbohydrate-based sweetening agent. It is also called free sugar. This calorie sweetener is added to foods and drinks as an ingredient during manufacturing. These products have both artificial and natural sugars. Natural sugars are contained in beverages and essences.
In terms of health, added sugars are frequently considered to provide empty calories in that they provide energy but relatively few other nutrients. Intake of added sugars in excessive amounts has been linked to higher total caloric consumption, increased weight gain, and increased risk for chronic diseases. And in fact, studies indicate that people who take in 17% to 21% of their calories from added sugars are 38% more likely to die from cardiovascular disease than those who limit added sugars to around 8%.
Example for added sugars:
● Brown sugar
● Honey
● Raw sugar
● Syrup
● Fruit juice concentrates
● High-fructose corn syrup
● Malt sugar
Overview of Total Sugar
Total sugar is the sum of both natural and added sugars in a food or drink. It includes the natural sugars found in whole foods, from fruits to vegetables and dairy products to grains, as well as added sugars, such as sucrose or high fructose corn syrup. While added sugars are not healthful, natural sugars in food, such as those in fruit, are packed with nutrients. Those natural sugars come along with key vitamins, minerals, antioxidants, and fibre that can benefit your health.
Your body functions the same when you are eating any sugar. But what type of sugar you are eating is important. Sugars in processed foods are digested easily, but sugars from whole, unprocessed foods are commonly digested more slowly and contain some nutritional value. When it comes to added sugars, they provide calories only, but not dietary benefits. That’s why you should also consider where those sugars are coming from, along with the total amount of sugars listed on the label.
Total sugars are:
● Glucose
● Fructose
● Sucrose
● Lactose
Comparison Table for Differences Between Added Sugar and Total Sugar
As of now, you know the definitions of both kinds of sugars. Let’s see added sugar vs. total sugar in detail. Below is a comparison of the distinctions between them.
|
Feature |
Added Sugars |
Total Sugars |
|
Definition |
Sugars added during processing or packaging |
The total amount of sugar in a food, including natural and added sugars |
|
Sources |
Table sugar, syrups, honey, corn syrup, etc. |
Natural sugars and added sugars |
|
Health Impact |
Excessive intake can contribute to health problems |
Excessive intake can contribute to health problems |
|
Recommendation |
Limit intake, especially from added sugars |
No specific recommendations |
|
Labelling |
Specified on the nutrition facts label |
Included in the nutrition facts label |
Ways to Find Added Sugar on the Nutrition Label
Now that you've learned the distinctions between added and total sugar, let’s see how you can find them on food packaging. The FDA maintains that food companies must list nutritional details on product labels. Understanding food labels and differences is helpful in maintaining your health. Here’s how to spot added sugars:
Check the Ingredients List:
First, read the ingredients. Added sugars can be found under different terms. The other items include high fructose corn syrup, sucralose, stevia, or monk fruit. These are sweeteners that are not naturally present in the product.
Check the Total Sugars Column:
Find the information on the ingredients chart that mentions sugars. This value considers both natural sugars and sugars added during processing.
Check for Added Sugars:
For some products, below the total sugars is frequently a sub-line regarding added sugars. This tells you how much sugar was added to make that particular product’s taste sweeter or better.
Compare the Amounts of Total and Added Sugars:
Calculate the difference between the amounts of both sugars. This differentiation helps you know the quantity of natural sugar and added sugar that is present in the product.
Let’s examine this with a real-time example:
Consider flavored yogurt, for instance. Milk has some natural sugars, but much of the sweetened yogurt you buy in the store has added sweeteners to improve the taste. Though it can be hard to read the label in the store, searching for these extra ingredients can help you find lower-sugar varieties.
Once you know this information, you can make more educated decisions and control sugar consumption.
Health Problems of Consuming Added Sugars and Total Sugars
Most people think a small amount of sugar can’t impact their health. But the added and total sugars can do a lot to your body without you even realizing it. There are several health effects of added sugar and total sugar. Here’s more information on how they harm your body and well-being:
Unwanted Weight Gain
Added sugars give calories but no important nutrients or minerals. Collectively, these are known as empty calories. Eating excessively can make you steadily put on weight. This accumulation of excess body fat will increase your tendency to develop obesity. Over time, this can also raise your risk of chronic diseases like type 2 diabetes and heart conditions.
Sudden Energy Slumps
The sweet drink or dessert might give you immediate energy, but it typically comes with a sudden crash in sugar levels. This can make you feel tired, dull, and mentally disturbed. Over the long term, consuming sugar for instant energy makes you imbalanced and tired.
Dental Damage
Sugar is the main factor for cavities. It provides the bad bacteria in the mouth, which in turn produce acids that dissolve the tooth surface. This leads to cavities, gum problems, and expensive dental care. Even some healthier snacks, like energy bars or fruit juices, can be high in sugar. That’s why maintaining good oral hygiene and limiting sugary foods is essential for dental health.
Chronic Diseases
Excess total sugar in processed foods, especially when delivered from sweetened beverages, snacks, and other processed foods, is associated with serious health complications. These issues are fatty liver disease, inflammation, heart problems, and insulin resistance syndrome. Even fruit drinks, usually considered a healthy option, can contribute to these risks when consumed in large amounts.
Accelerated Skin Aging
If there is too much sugar in your body, it reacts with proteins, lipids, or nucleic acids, and this is called glycation. This damages collagen and elastin, proteins that help keep your skin firm and your face looking young. It provides early lines, skin dries, and ages faster.
Cravings or Addiction
When sugar is consumed, it hits the gut and can trigger the mesolimbic system. Your brain releases dopamine, and that gives you a hit of pleasure, or at least relief. This can become a habit-forming so that when you are driven and stressed out or feeling fatigued and tired, you’ll seek sugary foods. That can feed a cycle of emotional eating and unhealthy eating, which can be hard to break.
Blood Sugar and Mood Swings
Foods with higher total sugar content, especially with low amounts of fiber or protein, can make your blood sugar rise. Often, this increment is followed by unexpected changes. It comes with mood swings, irritability, and more of a sweet tooth, too. Over time, these spikes can harm insulin, and you become more at risk of developing diabetes.
Why Understanding Added vs Total Sugar Can Transform Your Health
Understanding the distinction between added sugar and total sugar can assist you in making more mindful selections and maintaining your overall health. But it’s the extra kind, the kind that you add to a food or a drink during processing, that can often have a hugely detrimental effect on your health, leading to issues like weight gain, energy crashes, and even chronic disease.
By just knowing about reading labels and hidden sugars in packaged food, you can have an awareness and take an energetic, positive step for yourself to eat healthier and feel better! Just try to choose whole, unprocessed foods when you’re able, and go easy on added sugars while keeping your diet in check.