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added versus naturally-occurring sugars


Look for nutrient dense foods with naturally occurring sugars.

Found in: Fruits, vegetables, 100% fruit and vegetable juices, dairy

Nutrient dense foods:

  • Naturally contain beneficial substances like vitamins, minerals, and dietary fiber.

  • Naturally lean or low in saturated fat. Choose non-fat and low-fat dairy.

  • Little to no added saturated fat, sugars, refined starches, and sodium.

So What's the Difference


When you see sugar listed in nutrition facts, read the list of ingredients (see below) to determine if there's any added sugar. On new nutrition facts labels, the amount of added sugar will be listed.

Added Sugars

Added to food and beverages for taste, texture, and preservation.

Found in: Dairy and grain-based desserts, sugar-sweetened beverages, candy, highly processed foods

Goal is to eliminate OR keep at less than 10% of calories per day.

Diets lower in added sugar and higher in nutrient dense foods can reduce the risk of heart disease.

Look for in list of ingredients (see below).

Oh, the many names of added sugar...

  • anhydrous dextrose

  • brown sugar

  • confectioner's powdered sugar

  • corn syrup

  • corn syrup solids

  • dextrose

  • fructose

  • high fructose corn syrup

  • honey

  • invert sugar

  • lactose

  • malt syrup

  • maple sugar

  • molasses

  • nectars

  • pancake syrup

  • raw sugar

  • sucrose

  • sugar

  • white granulated sugar

  • cane juice

  • evaporated corn sweetener

  • crystal dextrose

  • glucose

  • liquid fructose

  • sugar cane juice

  • fruit nectar

Not a comprehensive list. When reading food labels, look up ingredients that are not familiar.

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