Test Your Label IQ - The Sugar Association

Test Your Label IQ Your Key to Understanding Sugars

The Sugar Association, Inc. • 1300 L Street NW, Suite 1001 • Washington, DC 20005 (202) 785-1122 • www.sugar.org

This fun quiz will help you learn about “Sugars” on the Food and Drug Administration’s Nutrition Facts (NF) label. Use the labels on pages 3-4 to help you, or try it on your own.

7

A food labeled “less sugar” always has fewer calories than a similar full sugar-sweetened food. (See labels 13 and 14) True False

Which of these contain sugars? (See labels 1-3) a) Milk b) Canned green beans c) Fresh peaches d) All of the above e) None of the above

8

Pre-sweetened cereals and their unsweetened counterparts are similar in calories per-serving. (See labels 15 and 16) True False

3

A Tablespoon (1Tbsp = 3 tsp) of sugar has fewer calories than an equal amount of margarine. (See labels 4-5) True False

9

Which sweeteners are natural? (circle all that apply) a) Honey b) Table sugar c) Brown sugar d) Granulated Cane Juice e) Turbinado sugar

4

Sugar has no: (circle all that apply) (See label 5) a) fat b) carbohydrates c) sodium d) protein

10

5

A level teaspoon of sugar has______calories. (See label 5) a) 45 b) 15 c) 100 d) 10

6

Which sweetening ingredient contains the most nutrients? (See labels 5-9) a) Honey b) Table sugar c) Brown sugar d) Granulated Cane Juice e) Turbinado sugar Note: Pay attention to the serving size when comparing labels

1

The Nutrition Facts panel shows how much sugar has been added to a food product. True False

2

Here are two ingredient statements for graham crackers. Circle the ingredients that are used as sweeteners. a) Graham Crackers—Ingredients: Enriched Wheat Flour, Graham Flour, Sugar, Vegetable Shortening, Molasses, High Fructose Corn Syrup, Leavening (Baking Soda, Calcium Phosphate), Salt b) Graham Crackers—Ingredients: Unbleached Wheat Flour, Crystalline Fructose, Soybean Oil, Concentrated Grape Juice, Whole Wheat Flour, Vanilla Extract, Baking Soda, Salt.

11

A food labeled “sugar free” may contain corn syrup or other carbohydrate sweeteners. True False

12

Canned fruit cocktail in fruit juice syrup contains less calories and is healthier than fruit cocktail made with sugar. (See labels 17 and 18) True False

Check your answers on page 5.

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The Sugar Association

Nutrition Facts Labels All NF labels are taken directly from name brand products. Comparison labels are from the same brand. 1. Milk (2% Fat)

4. Margarine

3. Fresh Peaches

2. Green Beans

Nutrition Facts

Nutrition Facts

Nutrition Facts

Nutrition Facts

Serving Size 1 Cup (236ml)

Serving Size 1/2 Cup (120g)

Serving Size 1 medium (98g)

Serving Size 1 Tbsp (14g)

Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 20

Calories 40

Calories 130

Calories from fat 45

Calories from Fat 0

8%

Saturated Fat 3g

15%

Total Fat 0g

0%

Saturated Fat 0g

0%

Cholesterol 20mg

7%

Cholesterol 0mg

0%

Sodium 135mg

6%

Sodium 400mg

17%

4%

Total Carbohydrate 4g

Total Carbohydrate 13g Dietary Fiber 0g

0%

3%

Sugars 2g

Sugars 12g Protein 8g Vitamin A 10% Calcium 30%

1%

Dietary Fiber 1g

• Vitamin C 2% • Iron 0%

Protein less than 1g Vitamin A 4% • Vitamin C 4% Calcium 2% • Iron 4% INGREDIENTS:

Total Fat 0g

0%

Saturated Fat 0g

0%

% Daily Value* Total Fat 9g

14%

Saturated Fat 1.5g Cholesterol 0mg

0%

Sodium 0mg

0%

Sodium 110mg

5%

3%


Total Carbohydrate 10g Dietary Fiber 2g

8%

Dietary Fiber 0g

Sugars 9g

Sugars 0g

Protein 1g Vitamin A 2% Calcium 0%

Protein 0g Vitamin A 10% Calcium *


0% 0%

• Vitamin C * • Iron *

*Not a significant source of these nutrients

7. Brown Sugar

8. Turbinado Sugar

Nutrition Facts

Nutrition Facts

Nutrition Facts

Serving Size 1 tsp (4g)

Serving Size 1Tbsp (21g)



Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 15

Calories 60

Calories 15

% Daily Value*

8%

0%

Green Beans, Water,

6. Honey

Calories from Fat 80

Cholesterol 0mg

Salt.

5. Granulated Sugar

Calories 80

% Daily Value*

% Daily Value*

% Daily Value* Total Fat 5g

Calories from Fat 0

Nutrition Facts Calories 15

% Daily Value*

% Daily Value*

% Daily Value*

Total Fat 0g

0%

Total Fat 0g

0%

Total Fat 0g

0%

Total Fat 0g

Sodium 0mg

0%

Sodium 0mg

0%

Sodium 0mg

0%

Sodium 0mg

0%


1%


6%


1%


1%

Sugars 4g Protein 0g

Sugars 4g

Sugars 16g

Sugars 4g

Protein 0g

Protein 0g

9. Granulated Cane Juice

Protein 0g

10. Strawberry Preserves

Nutrition Facts

Nutrition Facts

Serving Size 1 packet (3.5g)


Amount Per Serving

Amount Per Serving

Calories 15

Calories 50 % Daily Value*

Calories from Fat 0 % Daily Value*

Total Fat 0g

0%

Total Fat 0g

0%

Sodium 0mg

0%

Sodium 10mg

0%


1%


4%

Sugars 3g Protein 0g

0%

Sugars 7g Protein 0g INGREDIENTS: Strawberries, Corn Syrup, Sugar, High Fructose Corn Syrup, Citric Acid, Fruit Pectin.

*Percent Daily Values are based on a 2,000 calorie diet.


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Nutrition Facts Labels continued 12. No-Sugar-Added Spaghetti Sauce

11. Spaghetti Sauce

13. Peanut Butter

14. 1/3 Less Sodium & Sugar Peanut Butter

Nutrition Facts

Nutrition Facts

Nutrition Facts

Nutrition Facts

Serving Size 125g

Serving Size 125g



Amount Per Serving

Amount Per Serving

Amount Per Serving

Amount Per Serving

Calories 60

Calories 60

Calories 190

Calories 210

Calories from Fat 0

Calories from Fat 9

% Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 330mg 14% Potassium 380mg 11% Total Carbohydrate 13g 4% Dietary Fiber 2g Sugars 9g Protein 2g 4%

% Daily Value* Total Fat 1g 2% Saturated Fat 0g 0% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 320mg 13% Potassium 420mg 12% Total Carbohydrate 10g 3% Dietary Fiber 2g Sugars 6g Protein 2g 4%

Vitamin A 15% Calcium 2%



INGREDIENTS: Tomato Puree (Water, Tomato Paste), Diced Tomatoes In Puree, Onions, Sugar, Salt, Garlic Powder, Spices, Basil, Natural Flavor.


INGREDIENTS: Tomato Puree (Water, Tomato Paste), Diced Tomatoes In Puree, Onions, Salt, Olive Oil, Garlic Powder, Onion Powder, Spices, Basil, Natural Flavor.

16. Frosted Wheat Squares

15. Wheat Squares

Nutrition Facts

Nutrition Facts Serving Size 30 Biscuits (55g)

Serving Size 21 Biscuits (54g)

Amount Per Serving Calories 190 Calories from Fat 10

Amount Per Serving Calories 190 Calories from Fat 10

% Daily Value* 2% 0%

% Daily Value* 2% 0%

Total Fat 1g Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0g Cholesterol 0mg Sodium 0mg Potassium 250mg Total Carbohydrate 45g

0% 0% 7% 15%

Total Fat 1g Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0g Cholesterol 0mg Sodium 0mg Potassium 200mg Total Carbohydrate 46g

0% 0% 6% 15%

Dietary Fiber 8g Sugars 0g Protein 6g

30%

Dietary Fiber 6g Sugars 11g Protein 5g

23%

Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B6 Folic Acid Vitamin B12 Phosphorus Magnesium Zinc

0% 0% 0% 90% 25% 25% 25% 25% 25% 25% 25% 15% 10%

Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B6 Folic Acid Vitamin B12 Phosphorus Magnesium Zinc Copper

0% 0% 0% 90% 25% 25% 25% 25% 25% 25% 20% 10% 10% 10%

INGREDIENTS: Whole grain wheat, contains 2% or less of BHT for freshness. Vitamins and Minerals: Reduced iron, niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), folic acid, zinc oxide, vitamin B12. CONTAINS WHEAT INGREDIENTS.


% Daily Value* Total Fat 17g 26% Saturated Fat 4g 20% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 75mg 3% Total Carbohydrate 6g 2% Dietary Fiber 2g 8% Sugars 2g Protein 7g

Vitamin A 0% Calcium 0% Vitamin E 10%

Vitamin A 0% Calcium 0% Vitamin E 10%

• Vitamin C 0% • Iron 4% • Niacin 20%

• Vitamin C 0% • Iron 4% • Niacin 20%

INGREDIENTS: Roasted Peanuts, Sugar, Palm Oil, Salt.

INGREDIENTS: Roasted Peanuts, Sugar, Palm Oil, Salt.

17. Canned Fruit Cocktail in Fruit Juice Syrup

18. Canned Fruit Cocktail in Lite Syrup

Nutrition Facts

Nutrition Facts



Amount Per Serving

Amount Per Serving

Calories 60

Calories 60

Calories from Fat 0

Calories from Fat 0

% Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Polyunsaturated Fat 0g 0% Monounsaturated Fat 0g 0% Cholesterol 0mg 0% Sodium 10mg 0% Potassium 120mg 4% Total Carbohydrates 15g 5% Fiber 1g 4% Sugars 14g Protein 0g

% Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Polyunsaturated Fat 0g 0% Monounsaturated Fat 0g 0% Cholesterol 0mg 0% Sodium 10mg 0% Potassium 130mg 4% Total Carbohydrates 15g 5% Fiber 1g 4% Sugars 14g Protein 0g




INGREDIENTS: A tasty combo of fat-free peaches, pears, grapes, pineapple and cherries, packed in 100% real fruit juice from concentrate.

INGREDIENTS: Whole grain wheat, sugar, contains 2% or less of brown rice syrup, gelatin, BHT for freshness. Vitamins and Minerals: Reduced iron, niacinamide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), zinc oxide, folic acid, vitamin B12. CONTAINS WHEAT INGREDIENTS.



INGREDIENTS: Peaches, Water, Pears, Grapes, Pineapple, Sugar, Cherries (Cherries, Carmine)

*Percent Daily Values are based on a 2,000 calorie diet.

4


% Daily Value* Total Fat 16g 25% Saturated Fat 3.5g 18% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 150mg 6% Total Carbohydrate 6g 2% Dietary Fiber 2g 8% Sugars 3g Protein 7g

Quiz Answers 1

2

3

False. The Nutrition Facts (NF) panel shows total “sugars”—those naturally present in fruit and vegetables (sucrose, glucose, fructose) and dairy products (lactose), as well as sugar/ sucrose and any sweetening ingredient added by manufacturers. See Tip 1.

8

True. For example, see labels 15 and 16. See Tip 10.

9

A, B, C, D, E. All these products are natural. Remember that sugar/sucrose is found naturally in almost all fruits and vegetables.

D) All of the above. All fruits, vegetables and dairy products contain sugars. Note: The NF label for plain milk (label 1) shows 12 grams of “sugars” from the lactose in the milk. Similarly, a serving of green beans (label 2) has 2 grams of “sugars” even though in the ingredient statement there is no sugar/sucrose or sweeteners added.

10

True. A tablespoon of margarine has 80 calories. A tablespoon of sugar/sucrose has 45 calories. There are 3 teaspoons of sugar/sucrose in 1 tablespoon and each teaspoon of sugar/sucrose has 15 calories.

4

A, C, D. Sugar/sucrose is a pure carbohydrate.

5

B) 15. At 15 calories per teaspoon, sugar/sucrose is a calorie bargain. See Tip 7.

6

Trick question! They are all about the same. See Tip 8.

7

False. The addition of sugar/sucrose is not the key to a food’s calorie content. Sugars (including sugar/sucrose), like all carbohydrates, provide 4 calories per gram. Leaving sugar/sucrose out of products like spaghetti sauce and peanut butter (see labels 11- 14) will not significantly lessen calories per serving. If additional fat is added instead of sugar/sucrose, calories increase (fats provide 9 calories per gram). See Tip 4.

A) Sugar, Molasses, High Fructose Corn Syrup. B) Crystalline Fructose, Concentrated Grape Juice.

11

False. A food labeled “sugar free” will contain practically no “sugars.” To claim a product is “sugar free” it must not only be sugar/sucrose free but it cannot contain any caloric sweeteners.

12

False. As the Nutrition Facts panels show, these two products are nutrition equals. Fruit juice syrups used to sweeten foods have no more nutrients or less calories than sweetening with ordinary sugar/ sucrose. See Tip 5.


5

Tips about sugar/sucrose and sugars... Tip 1

Tip 5

What does “sugars” mean in the Nutrition Facts panel? “Sugars” refers to the family of simple carbohydrates that are found naturally in fruits, vegetables, grains and dairy products as well as sugar/sucrose and other sweeteners added to foods.

How come fruit cocktail in fruit juice has the same nutrient content as fruit cocktail in sugar /sucrose? Isn’t fruit juice more nutritious than sugar/sucrose? Fruit juice concentrates used to sweeten canned fruit, jams and preserves are purified for food processing purposes and are nearly identical in taste and nutrient content to ordinary sugar/sucrose. Generally, foods sweetened with juice concentrates are similar in nutrient profile to foods sweetened with sugar/sucrose. If in doubt, use the Nutrition Facts panel to compare products. See labels 17 and 18.

What is “sugar”? FDA’s definition is, “For the purpose of ingredient labeling the term sugar shall refer to sucrose, which is obtained from sugar cane or sugar beets…” Sugar/sucrose occurs naturally in almost every fruit and vegetable. Sugar/ sucrose is extracted from sugar cane or sugar beets because those plants contain the largest quantities.

Tip 6

Can I tell how much sugar/sucrose or other sweeteners has been added to a food by just reading the NF labels? Not precisely. The Nutrition Facts panel shows total “sugars.” The ingredient statement will list sugar/sucrose and other sweeteners by name in order of the amount in the product. The “sugars” content of a food is not a reliable measure of its nutritional value. Check the Daily Value for information on whether a food is high or low in important nutrients like fiber or calcium.

I’m counting calories. How can I cut the amount of sugar/sucrose in my cake and cookie recipes? Sugar/sucrose is essential in baking and performs many functions besides sweetening. Sugar/sucrose is necessary for proper browning and texture and helps improve shelf life. No guidelines exist for reducing sugar/ sucrose in baking recipes that will guarantee acceptable results. Just cutting the sugar/sucrose won’t help since the amount of fat stays the same. Research has shown that decreasing fat by as much as 50% gives better baking results than cutting sugar/sucrose —and the calorie savings are more substantial.

Tip 3

Tip 7

The Nutrition Facts panel gives a % Daily Value (DV) for total carbohydrate. Why is there no % Daily Value for “sugars”? % Daily Value shows whether a food is high or low in a nutrient such as carbohydrates. The DV is a guideline to show how a food fits into your overall daily diet. A % DV is not given for “sugars” because there is no recommended maximum or minimum for “sugars” intake.

I’m not “on a diet” but I’m trying to keep calories and fat intake down. How can the food label help? First, all nutrition facts panels show calorie content per serving. Do check the serving size to be sure you’re counting calories accurately and compare the serving size to what you actually eat. Also, the food label can help you make trade-offs. Choosing strawberry jam (Tablespoon=50 calories) instead of margarine (Tablespoon=80 calories), for example, will save you not only fat, but calories as well. See labels 4 and 10.

Tip 2

Tip 4 Why does my favorite brand of spaghetti sauce contain sugar/sucrose? Sugar/sucrose, in small amounts, is a key ingredient in many non-sweet foods. In tomato-based products like ketchup and spaghetti sauce, sugar balances the flavors of these foods by taking the edge off the acidic, tart taste of tomatoes. If you checked out the spaghetti sauce and peanut butter labels (labels 11- 14) you learned that reducing the sugar/sucrose doesn’t necessarily mean cutting calories. 6

Tip 8 Do some sweeteners have more nutrients than others? Surprised by the answer to Question 8? The sweeteners listed are pure sources of carbohydrates and do not contain vitamins or minerals in significant amounts. However, sugar/sucrose is an important ingredient that is essential in cooking and baking and adds eating enjoyment to many nutritious foods.


More tips about sugar/sucrose and sugars... Tip 12

Tip 9 Why do manufacturers use different sweeteners in foods? When it comes to home cooking, granulated sugar/ sucrose is the sweetener that consumers know and trust. In the food industry, too, sugar/sucrose is considered the “gold standard.” Since the food industry uses ingredients in greater quantities than home cooks, economics is also an important consideration. High fructose corn syrup is found in many processed foods because it costs less than sugar/sucrose.

Tip 10 Manufacturers add sugar/sucrose to cereals for the same reason we add sugar/sucrose at home—to improve taste—but it has other functions as well. Sugar/sucrose helps extend shelf life by protecting the cereal from air and moisture. It also works as a flavor carrier in cereals with cinnamon or fruit, and is frequently used to coat fruits such as raisins, which otherwise might stick together.

Tip 11 What label terms can I look for to find out about “sugars” and “sugar” in a product? Remember in the NF “Sugars” refer to the family of simple carbohydrates that are found naturally in fruits, vegetables, grains and dairy products and sugar/sucrose and any sweetening ingredient added to foods. In the ingredient statement “sugar” always means sugar/sucrose from sugar cane or sugar beets. Certain claims located on the front of the packages are referred to as Nutrient Content Claims. These claims about the absence of added sweeteners, such as “Less Sugar” or “Sugar Free” are not just about the absence of sugar/sucrose but all “sugars.” The only Nutrient Content Claims referring to “sugars” content that can appear on food products are:

I’ve noticed that many products called “sugar free” are pretty high in calories. How come? As many labels clearly show, “sugar free” does not mean calorie free. Don’t expect much in the way of calorie savings if a “sugar free” product contains fat, like chocolate candy or cookies. Sugar free products that are not calorie reduced carry a label advisory such as “not for weight control” or “not a reduced calorie food.”

Tip 13 Does the food label contain any special information for people with diabetes? While the food label does not contain diabetes-specific information, the label can help people with diabetes choose foods wisely. Guidelines from the American Diabetes Association offer flexible meal planning for diabetic individuals. According to these guidelines, sugar/ sucrose can be treated like any other carbohydrate in the diet. Patients can substitute a sweet food for a starchy food so long as each contains an equal amount of carbohydrate. The food label gives you the ability to track carbohydrate and calories, as well as fat, fiber and important nutrients like calcium. A registered dietitian can help create a meal plan that takes into account your food preferences and lifestyle as well as health concerns.

Tip 14 Does “light” mean a product is low in calories? Not necessarily. “Light” can mean that a food contains at least one-third fewer calories per serving than a similar full-calorie food. Or it may mean that a food contains no more than half the fat per serving of a full-fat counterpart. “Light in sodium” means the food contains at least 50 percent less sodium per serving. “Light” can also refer to texture or color. In that case the meaning will be obvious, as in “light brown sugar.”

“Sugar Free” — Less than 0.5 grams of “sugars” per serving size shown on the label. “No Added Sugar” — No “sugars” were added to the food. This includes all sweetening ingredients including those from juices and fruits. “Reduced Sugar” or “Less Sugar” — At least 25% less sugars than a similar fully-sweetened food.

Calorie Content Claims Calorie Free — less than 5 calories per serving Low Calories — 40 calories or less per serving Reduced/Fewer Calories — at least 25% fewer calories per serving compared to the traditional food Light or Lite — one-third fewer calories or 50% less fat compared to the traditional food


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The Sugar Association, Inc. 1300 L Street NW, Suite 1001 Washington, DC 20005 (202) 785-1122 www.sugar.org

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