Added sugars and drinks

Three terms that are not interchangeable

Total sugars on a U.S. label include naturally occurring and added sugars. Added sugars identify those added during processing, including sugars from syrups and honey used as ingredients. WHO uses the broader term free sugars, which also includes sugars naturally present in honey, syrups and fruit juices. Thus, no added sugar does not mean no free sugars.

Notice drinks that do not feel like sweets

Sweetened tea, flavored coffee, fruit drinks and sweetened yogurt drinks can contribute sugar repeatedly through the day. Check the serving size and added-sugars line rather than judging by taste alone. A bottle may contain more than a labeled serving, while a café drink may have syrup or sweetened toppings not apparent from its name.

Make the alternative satisfying

Try water, unsweetened tea or a less-sweet version of a familiar drink. If you prepare tea at home, reduce the added sugar in a way you find sustainable. WHO advises reducing free sugars without relying on non-sugar sweeteners as the solution. You do not have to replace every sweet food at once to make a useful change. This population-level advice is not an instruction to change a diabetes treatment plan.

Keep fruit and meals in perspective

Whole fruit offers fiber and is not nutritionally identical to juice. Prefer fruit more often rather than treating juice as an unlimited substitute for water. Do not remove plain dairy solely because total sugars are listed: its naturally occurring milk sugar is different from added sweeteners. Assess the whole food and your overall pattern.

Common questions

References

• WHO — Healthy diet
• FDA — How to Understand and Use the Nutrition Facts Label