This post was written as a guest blog for SplendaLiving.com. You can read the original post here.
I have been compensated for my time by McNeil Nutritionals, LLC, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.
Reading food labels provides us with valuable information that can make it easier to the find products that best fit our nutritional needs. They can also be confusing.
For example, did you know the U.S. Food and Drug Administration (FDA) has definitions for “low sodium,” “low fat,” “low calorie,” “low cholesterol,” “sugar-free” and “lower sugar” – claims which appear on food labels? And did you know the claims “sugar free” and “no added sugar” don’t mean the same thing?
If you’re trying to control the amount of sugar in your diet, understanding what the different claims for sugar on food labels mean can help make your shopping trips less confusing – and that’s sweet!
How to Read Food Labels: First Things First
When reading food labels, the first thing you need to know is how the FDA defines the word “sugars.” When found on a food label it refers to all “one-and two-unit” sugars used in food. This includes white and brown sugar, high fructose corn syrup, honey and many other ingredients that have one or two sugar units in their structure. The sugars found in fruit, fruit juice and milk products also fall under this definition of sugar, however, low calorie sweeteners such as SPLENDA® Brand Sweetener (sucralose) the sweetening ingredient in SPLENDA® Sweetener Products, and polyols (sugar alcohols), do not.
Then there’s the word “free.” Even when products make the claim “sugar free,” “zero sugar,” “no sugar,” “sugarless” and “without sugar” they can have a small amount of sugar. However, this amount (less than 0.5 grams per serving), is so small that it represents an amount of calories and carbohydrates that would be expected to have no meaningful effect in usual meal planning.
This brings us to the claims “no added sugar,” “without added sugar” and “no sugar added.” They are allowed on foods that replace those which normally contain added sugars and have not had sugar or any other ingredient containing sugar added during processing. These foods differ from those with “sugar free” claims because they may contain naturally occurring sources of sugar, like a “no added sugar” ice cream containing lactose from the milk. They also can be sweetened with low calorie sweeteners.
How to Read Food Labels: What Sugar Free Foods Are Not
Now that you know what “sugar” and “free” mean in food labeling you need to know what those terms don’t mean. The most important distinction is “sugar free” does not mean “carbohydrate free.” While it’s true all sugars are carbohydrates, all carbohydrates are not sugars. Comparing the carbohydrate content on the Nutrition Facts panel of similar products where one makes a “sugar free” claim and the other does not will let you see if there really is much difference.
“Sugar free” and “no added sugar” claims also do not always mean “calorie free.” In fact, products carrying those claims must state “not a low calorie food” or “not for weight control” unless they meet the criteria for a low or reduced calorie food.
How to Read Food Labels: Sweetening Your Lower Sugar Diet
Once you’ve figured out what the best products are for you, you can add a little sweetness using one of the many SPLENDA® No Calorie Sweetener Products available, such as packets for your coffee and iced tea and the granulated form ideal for cooking and baking. If you want to add a little sugar, the white and brown SPLENDA® Sugar Blends contain a mix of sugar and sucralose for recipes where a little of both is best. You can find more ways to use all of these SPLENDA® Products in my earlier blog, Cutting Calories Every Day with SPLENDA® Sweetener Products.
Life can be sweet if you know how to read the labels!
Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.