When choosing packaged foods or drinks, many people immediately assume the product is healthier simply because it says "less sugar," "low fat," or "no added sugar" on the front of the package. However, these claims don't necessarily mean the product is low in sugar or safe for excessive consumption.
While some products may have reduced sugar content compared to their previous versions, they may still contain added sweeteners, high calories, or significant carbohydrate content. Therefore, it's important to understand nutrition labels to avoid making the wrong food choices.
“Less Sugar” Is Not the Same as Low Sugar
The terms "less sugar" or "reduced sugar" simply mean the sugar content is lower than comparable products. However, these products may still contain added sugars such as corn syrup, fructose, sucrose, or other artificial sweeteners. This means that even if they don't taste particularly sweet, you still need to monitor your sugar intake.
Sugar Can Appear by Many Names
One thing that is often not realized is that sugar is not always written as the word “sugar”.
In the ingredients list, sugar can appear under other names such as:
- fructose,
- glucose,
- corn syrup,
- sucrose,
- dextrose,
- maltose,
- honey,
- or caramel syrup.
The more types of sugar in the ingredients list, the higher the likely added sugar content.
Parts of the Nutrition Label to Pay Attention to
1. Serving Size
The numbers on the nutrition label are calculated based on one serving, not one package.
For example, a bottle of drink contains 12 grams of sugar per serving. If the bottle contains two servings, the total sugar consumed is 24 grams.
2. Total Sugar and Added Sugar
Total sugar indicates the total sugar content in a product, while added sugar refers to the additional sugar added during the production process. The higher the added sugar, the greater the risk of excessive sugar consumption.
3. Calorie Content
Products labeled "less sugar" aren't necessarily low in calories. Some foods remain high in calories due to added fat or carbohydrates.
4. List of Ingredients
The first ingredient listed indicates the highest amount in the product. If sugar is listed first, it means the product has a high sugar content.
What are the Risks of Excess Sugar Consumption?
Continuous excessive sugar consumption can increase the risk of:
- obesity,
- diabetes,
- insulin resistance,
- high cholesterol,
- to heart disease.
In children, consuming foods and drinks high in sugar can also increase the risk of cavities and sweet eating habits from an early age.
Tips for Choosing Products Wiserly
- Don't just focus on the writing on the front of the packaging
- Compare sugar content between products
- Choose products with lower added sugar
- Pay attention to the amount of sugar per serving
- Check the ingredients list before purchasing
- Limit your daily consumption of packaged sweet drinks
When Should You Consult a Doctor?
A check-up with a doctor or clinical nutrition specialist is recommended if:
- Have diabetes or prediabetes
- Weight is difficult to control
- Frequently consuming packaged foods and drinks
- Have a history of high cholesterol or hypertension
Early consultation can help understand daily nutritional needs and prevent the risk of disease caused by excessive sugar consumption.
EMC Cikarang Hospital provides nutritional consultations and health check-ups to help people understand healthier eating patterns, including education on reading nutrition labels and regulating sugar intake according to each patient's health condition.
This article was written by Dr. Noviyanti, Sp.GK (Clinical Nutrition Specialist at EMC Cikarang Hospital).