Looking to lower your sugar intake? A dietitian explains what you need to know about the various types of sweeteners — and how to choose wisely.
While you’re scanning food labels, don’t forget to check out the ingredient list. Ingredients are stated in order of predominance, so whatever’s listed first is the main ingredient. If you see a sugary ingredient listed first, or even second, it’s probably a sign you could make a better choice. Also check for artificial sweeteners since they’re often used to replace sugar in packaged foods.
One more note on food labels: Added sugar may show up in many different forms — more than 50 of them, in fact. Some common sweeteners used in packaged foods include fruit juice concentrates , brown rice syrup, cane sugar, cane juice crystals, high fructose corn syrup, corn sweetener or syrup, evaporated cane juice, maltodextrin and many, many more.
Natural sugars include the fructose in fruit and the lactose in dairy foods. When you’re limiting your sugar intake, you don’t need to worry about these types of sugars. In fact, both fruit and dairy products, like yogurt and milk, have other much-needed nutrients, such as fiber and antioxidants in fruit, and calcium and potassium in milk.
Some sweeteners, like maple syrup and honey, are considered healthier because they contain antioxidants and other nutritional bonuses . But you can find many similar benefits in other unsweetened plant-based foods, like fruits and veggies. No matter which sugars you're eating, it’s worthwhile to stay within the recommended limits.Artificial sweeteners are often used to replace sugar in packaged foods, and in particular, sugary drinks, like soda.
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