Understanding the nutrition panel labels on food can be a challenge! However, if you’re concerned about your sugar intake, which you should be as the average American is consuming nearly 3 times the recommended amount daily, it’s crucial to read the labels.
Even though food labels look intimidating, they are there to help you. There are two places to refer to when checking the label.
First, the carbs section on the nutrition panel will tell you in grams how much sugar is in a serving. (Remember, if you’re eating more than one serving size, you have to multiply the grams of sugar by the number of servings you eat.) Less than 5g per 100g is low; more than 22.5g per 100g is high.
Second, check the ingredient list. Anything ending in 'ose' (glucose, sucrose, fructose, lactose, maltose) or honey, agave, molasses, and syrups like corn and rice syrup are forms of sugar. Ingredients are listed based on the amount present in the food, the higher on the list, the more the product contains.
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” -Ann Wigmore