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Food labels separately list sugar under carbohydrates because not all carbohydrates affect your body the same way, and sugar has unique impacts on your blood sugar, energy levels, and overall health. This breakdown helps you understand exactly what types of carbohydrates you’re consuming and make more informed dietary decisions.

The “sugar” line shows how much of the total carbohydrates comes from simple sugars – both natural sugars (like those in fruits and milk) and added sugars (like table sugar, honey, or corn syrup). This distinction matters because sugars are rapidly absorbed into your bloodstream, causing quick spikes in blood glucose levels. In contrast, complex carbohydrates like starches break down more slowly, providing steadier energy release.

For example, if a cereal shows 30g total carbohydrates with 12g sugar, you know that 12g will be quickly absorbed, potentially causing an energy spike followed by a crash, while the remaining 18g (likely from grains and fiber) will provide more sustained energy. Compare this to a candy that might show 25g carbohydrates with 24g sugar – nearly all the carbs are sugar, meaning a rapid energy spike.

This information is particularly valuable for people managing diabetes, trying to lose weight, or wanting to maintain steady energy levels throughout the day. High sugar content can contribute to tooth decay, weight gain, and increased risk of chronic diseases when consumed regularly in large amounts.

The World Health Organization recommends limiting added sugars to less than 10% of daily calories – about 50g or 12 teaspoons per day for adults. By checking the sugar content on labels, you can track your intake and make choices that keep you within healthy limits. Foods with less than 5g sugar per 100g are considered low-sugar, while those with more than 15g per 100g are high-sugar options.