● Evidence label: Guideline consensus

A practical guide to the three sugar categories behind nutrition guidance, food labels and “natural sweetness” claims.

Added sugars are put in during production or cooking

砂

a

Free sugars are a broader category

H

H

Natural does not mean unlimited

整

u

Use this decision order

问

i

Try this today

Check your honey, juice, yogurt and breakfast cereal. Label each as an intact food, a source of free sugars, or a packaged food with added sugar.

Important context

Label rules differ by country. If “added sugars” are not listed separately, use the ingredient list and per-100-g nutrition information together.

References

  1. WHO guideline: Sugars intake for adults and children
  2. WHO fact sheet: Healthy diet
  3. NHS: Sugar — the facts
Editorial and evidence note: maintained by the MAIYIMI Content Team using public guidelines and research; consult a clinician or registered dietitian for personal health decisions.