Smart Sugar Choices: How to Read Food Labels with Confidence

  Controlling sugar intake is a key part of maintaining good health, especially for those managing diabetes, weight, or simply aiming for a balanced diet. One of the best tools at your fingertips is the food label. Knowing how to read and understand it empowers you to make smarter choices at the grocery store.

Start with the Nutrition Facts Panel
The first place to look is the “Total Sugars” line under carbohydrates. This number includes both naturally occurring sugars (like those in fruit and milk) and added sugars. Just below, you’ll often see “Added Sugars,” which tells you how much sugar was added during processing.

Know the Numbers
The American Heart Association recommends limiting added sugars to no more than 25 grams (about 6 teaspoons) per day for women and 36 grams (about 9 teaspoons) for men. Use these numbers as a reference to compare products and stay within healthy limits.

Check the Ingredients List
Sugar can hide under many names—like sucrose, high-fructose corn syrup, dextrose, maltose, and more. If sugar or one of its forms appears in the first few ingredients, the product is likely high in added sugars.

Watch Serving Sizes
Labels list sugars per serving, so check the serving size carefully. A small package might contain more than one serving, which can double or triple your sugar intake without you realizing it.

Choose Lower-Sugar Alternatives
Look for foods labeled “no added sugars,” “unsweetened,” or “low in sugar.” Choosing whole foods like fruits, vegetables, and whole grains also helps minimize unnecessary sugar.

By learning to read food labels thoughtfully, you gain control over your diet and can make informed decisions that support your health and energy every day.