If you travel to the United States, you might notice a slight difference in the content of nutrition labels in grocery stores there.
The US Food and Drug Administration (FDA) announced in May that new nutrition facts labels will be rolled out "to reflect new scientific information, including the link between diet and chronic diseases".
One key change in the new labelling is a new category called "added sugars".
The FDA said it is including this category in labels as a sub-header under the category "total sugars", in line with recommendations from various health associations which recommend decreasing one's intake of added sugars.
Although added sugars can be part of a healthy diet, consuming added sugars makes it more difficult for people to meet their nutrient needs while staying within caloric requirements.
This is because people may hit their daily calorie limit without consuming other important foods such as those with essential vitamins, fibres and minerals.
The FDA hopes that adding this category will help consumers be aware of the amount of added sugars in their food.
Added sugars are those that are added to food during preparation or processing, for example, white and brown sugar, and syrups, said Ms Rddhi Naidu, a dietitian from Parkway East Hospital.
This is in contrast to natural sugars which are present in foods in their natural state, such as fructose in fruit and honey, and lactose in milk.
She said that all sugars provide the same amount of calories - 4 kcal per gram. Sugar is broken down to glucose and used for energy production or stored in the body if not used. However, there are differences between natural and added sugars.
Ms Bibi Chia, principal dietitian at Raffles Diabetes and Endocrine Centre, said that food high in natural sugars tend to have a lower glycemic index when compared to food that is high in added sugars.
It is healthier to eat food with a lower glycemic index as this raises blood glucose levels by a smaller amount.
Added sugar provides calories without other benefits, unlike food with natural sugars such as fruit, which also provides vitamin C, carotenoids, phytonutrients, antioxidants and fibre.
"When we eat them as whole foods, they are beneficial," said Dr Lim Su Lin, chief dietitian at the National University Hospital.
People should be aware of whether the food they eat is high in natural or added sugars, and not just look at the total sugar content.
Another example is cereals with added dried fruit, said Ms Chia. These are high in sugar content due to the natural sugars in the fruit. However, dried fruit provides fibre and vitamins, compared to cereal sweetened with simple sugars.
Ms Naidu said: "Knowing the difference between the two types can help you identify sources of sugar in the diet and reduce consumption for weight control."
Another thing to be aware of is that sugars are extracted in concentrated form. When this is added to other foods, it will cause them to have higher calories and sugars, which can lead to a higher risk of obesity, said Dr Lim.
This can, in turn, lead to a higher risk of getting diabetes and other chronic diseases, she added.
Dr Lim said that some people mistakenly believe that fructose is healthy, since it is derived from fruit. But studies have shown that fructose as an added sugar is more unhealthy than fructose as a natural sugar. "Sugar has detrimental effects once extracted from its natural sources and taken in large amounts."
The Health Promotion Board (HPB) does not require food manufacturers to use a similar labelling format as the FDA.
Singapore is a largely importing country and imposing requirements for a standardised labelling format would not be practical, said HPB chief executive officer Zee Yoong Kang.
Nutrition labelling in different countries varies. For example, the US requires nutrient labelling for each serving of food product, while the nutrition information panel in the European Union, Australia and New Zealand is per 100g.
Only the US requires "added sugars" to be disclosed on labels, with countries like Canada and Australia encouraging voluntary labelling, said Mr Zee.
"We are closely following the development of food-labelling measures in the global landscape. At the moment, about two-thirds of retail products here have some form of nutrition labelling," he said.
The HPB "would not rule out the possibility" of making nutrition labelling a requirement here in time to come.
Nutrition labelling can be a useful tool, especially as part of a wider effort to educate consumers on making informed food decisions, said Mr Zee.
The HPB recommends that people consume no more than 10 per cent of daily dietary energy from sugars, whether added or natural.
This is equivalent to about 10 teaspoons of sugar - about 50g.
On average, women need about 1,800 calories a day, while men need about 2,200 calories in order to stay healthy, depending on factors such as age, gender, weight and activity levels.
Cut down sugar intake gradually
There are ways to manage one's sugar intake even without the new US nutrition labels.
Mr Zee Yoong Kang, the Health Promotion Board's (HPB) chief executive officer, said that consumers can look out for the Healthier Choice Symbol (HCS) on food products.
It has revised the HCS sweetened beverage guideline so that drinks carrying the symbol do not contain more than 6g of sugar per 100ml, instead of 7g per 100ml.
The new guidelines took effect in schools in January. For the rest of the population, the guidelines will start in September.
Mr Zee said the HPB has partnered the beverage industry to ensure that packaged drinks containing less sugar than regu- lar sugar-sweetened drinks in the same category are available to consumers by increasing the market share of such products.
Ms Bibi Chia, principal dietitian at Raffles Diabetes and Endocrine Centre, said that to cut down on sugar, one should eat more wholesome foods like wholegrain, fruit and vegetables which are high in fibre and vitamins. And avoid sugary, high- caloric, pre- packed foods like cookies and beverages.
Dr Lim Su Lin, chief dietitian at the National University Hospital, recommended cutting down the sugar intake gradually to allow the tastebuds to get used to it. For instance, start with "reduced sugar" products before moving on to "no added sugar" products.
If you still crave sweet treats, Ms Rddhi Naidu, a dietitian from Parkway East Hospital, suggested choosing dark chocolate with 70 per cent or more cocoa content instead of the regular version. And when baking, replace half of the required sugar with fruit purees, which add natural sweetness and moisture to the product, she said.
Ultimately, it is about shifting behaviour over the long term for sustainable change, said Mr Zee.
This article was first published on July 19, 2016.
Get a copy of The Straits Times or go to straitstimes.com for more stories.