Added Sugar | Deductions

Added Sugar

5-10 point deduction

1 - 10-point CI ranking deduction for using added sugars. This excludes natural sugars that are inherently found in foods such as fruits (fructose) and milk (lactose).

Revised Added Sugar Ranking Methodology (Updated)

Reference Limit: Added sugars <10% daily calories (~25g women/~36g men, AHA/WHO), with 12.5g/serving threshold.
Deduction Criteria:
- 10 points: >12.5g or >30% serving size.
- 5 points: 5-12.4g, 10-30% serving size, or natural sweeteners (including organic/non-organic cane sugar) at 5-12.4g or 10-25% DV.
- 1 point: <5g, <10% serving size, or natural sweeteners <5g and <10% DV with >3g fiber/protein.
- 0 points: Zero added sugars, certified low-glycemic sweeteners (e.g., USDA Organic monk fruit, stevia) <1g carbs/serving, or organic cane sugar <5g, <10% serving size (with >3g fiber/protein).
Organic Cane Sugar Modifier: 1-point deduction reduction when <5g and <10% serving size (e.g., 1 point becomes 0 with >3g fiber/protein).
Exclusions: Natural sugars (fructose in fruits, lactose in milk) not counted.
Application: Highest tier applies; based on label/webpage data only.

Ranking Methodology:

The daily Dietary Reference Intakes (DRI) is 50 grams (12 teaspoons).
CI's threshold per serving is 25% of the DRI (50g ÷ 25% = 12.5g).
12.5g per serving is CI's benchmark for calculating deductions.

Deduction Criteria:
- 10-point deduction:
- Added sugars >12.5g per serving.
- Added sugars >30% of serving size by weight (e.g., 12g/34g = 35%).
- 5-point deduction:
- Added sugars 5-12.4g per serving.
- Added sugars 10-30% of serving size (e.g., 5g/32g = 15.6%).
- Natural sweeteners (e.g., coconut sugar, honey, maple syrup, agave) at 5-12.4g or 10-25% DV (5-6.25g women, 7-9g men).
- 1-point deduction:
- Added sugars <5g per serving.
- Added sugars <10% of serving size.
- Natural sweeteners <5g per serving and <10% DV (2.5g women, 3.6g men) with >3g fiber or protein.
- No deduction:
- Zero added sugars.
- Certified low-glycemic sweeteners (e.g., USDA Organic monk fruit extract, stevia) with <1g carbs/serving and no artificial additives.
- Exclusions
- Natural sugars (e.g., fructose in fruits, lactose in milk) are not counted as added sugars, per FDA guidelines.
- Application Rule
- Deductions are based on the highest applicable tier (e.g., 13g added sugar [10 points] trumps 20% serving size [5 points]). Serving size percentage is calculated as: (added sugar grams ÷ serving size grams) × 100.

Healthy Certified Low-Glycemic Sweeteners

USDA Organic Monk Fruit Extract

Zero-calorie extract from luo han guo fruit; antioxidant-rich

USDA Organic Stevia Leaf Extract

Plant-based, zero-calorie; supports blood sugar control

USDA Organic Erythritol

Sugar alcohol from fermented corn; 70% as sweet as sugar, tooth-friendly, gut-neutral.

USDA Organic Inulin (from Chicory Root)

Prebiotic fiber sweetener; promotes gut health;

USDA Organic Xylitol (from Birch)

Sugar alcohol from birch trees; anti-cavity properties

USDA Organic Allulose

Rare sugar from figs/kiawe; bakes like sugar, low-calorie; minimal digestive impact.

Notes:

All listed are calorie-free or low-calorie, with no impact on insulin for most users (Diabetes Care, 2020). Prioritize whole or minimally extracted forms to maximize health benefits.
Sourcing: Based on USDA Organic database, American Diabetes Association recommendations, and GI data from the University of Sydney (Nutrients, 2021).

Recommended Brands for Certified Low-Glycemic Sweeteners

Monk Fruit Extract:
- Lakanto Organic Monkfruit Sweetener:
  - Features: 1:1 sugar substitute; erythritol blend; no aftertaste; antioxidant-rich; GI 0.
  - Where to Buy: Amazon, Whole Foods, Thrive Market.
  - Price Range: $8-12 per 8-16oz.
- NOW Foods Organic Monk Fruit Extract Powder:
  - Features: Pure extract; zero fillers; supports blood sugar stability; GI 0.
  - Where to Buy: Amazon, iHerb.
  - Price Range: $10-15 per 8-16oz.
Stevia Leaf Extract:
- SweetLeaf Organic SteviaClear Liquid:
  - Features: Whole-leaf extract; no bitterness; Reb-A pure; GI 0.
  - Where to Buy: Amazon, Whole Foods.
  - Price Range: $7-11 per 8-16oz.
- NuNaturals Organic Pure White Stevia Powder:
  - Features: Non-GMO, organic leaves; versatile for teas; no steviol glycosides additives; GI 0.
  - tableWhere to Buy: Amazon, Thrive Market.
  - Price Range: $9-13 per 8-16oz.
Erythritol:
- Anthony's Goods Organic Erythritol Granules:
  - Features: Fermented from organic corn; 95% GI 1; tooth-friendly, keto-compatible.
  - Where to Buy: Amazon, iHerb.
  - Price Range: $6-10 per 8-16oz.
- Wholesome Organic Erythritol Sweetener:
  - Features: Non-GMO; granular for baking; minimal digestive impact; GI 1.
  - Where to Buy: Amazon, Whole Foods.
  - Price Range: $7-12 per 8-16oz.
Inulin (Chicory Root):
- NOW Foods Organic Inulin Prebiotic Fiber Powder:
  - Features: Soluble fiber; gut health boost; mild sweetness, GI 0-1.
  - Where to Buy: Amazon, Thrive Market.
  - Price Range: $10-14 per 8-16oz.
- Organic India Organic Inulin Powder:
  - Features: Chicory-sourced; prebiotic; supports digestion; organic certified; GI 0-1.
  - Where to Buy: Amazon, Whole Foods.
  - Price Range: $9-13 per 8-16oz.
Xylitol (Birch):
- Xlear Organic Birch Xylitol Crystals:
  - Features: Anti-cavity; from sustainable birch; GI 7; pet-safe in moderation.
  - Where to Buy: Amazon, iHerb.
  - Price Range: $8-12 per 8-16oz.
- XYLITOL USA Organic Birch Xylitol Powder:
  - Features: Pure, non-GMO birch-derived; cooling mint flavor option; dental health focus; GI 7.
  - Where to Buy: Amazon, Thrive Market.
  - Price Range: $7-11 per 8-16oz.
Allulose:
- Wholesome Organic Allulose Granulated:
  - Features: Rare sugar; bakes like sugar; GI 0; low-calorie (0.4 cal/g).
  - Where to Buy: Amazon, Whole Foods.
  - Price Range: $10-15 per 8-16oz.
- NOW Foods Organic Allulose Powder:
  - Features: Plant-derived; no aftertaste; supports fat metabolism; emerging organic option; GI 0.
  - Where to Buy: Amazon, iHerb.
  - Price Range: $11-16 per 8-16oz.

Notes:

Criteria: All brands are USDA Organic-certified, non-GMO, third-party tested (e.g., NSF, ConsumerLab), with GI 0-7, zero/low-calorie, and no fillers (e.g., maltodextrin). They qualify for no deduction under your revised added sugar methodology if <1g carbs/serving.
Sources: USDA Organic database, Amazon/Thrive Market listings, Consumer Reports (2024), Nutrients (2021).

1 - 10-point CI ranking deduction for using added sugars. This excludes natural sugars that are inherently found in foods such as fruits (fructose) and milk (lactose).

Ranking Methodology:

The daily Dietary Reference Intakes (DRI) is 50 grams (12 teaspoons).
CI's threshold per serving is 25% of the DRI (50g ÷ 25% = 12.5g).
12.5g per serving is CI's benchmark for calculating deductions.

10-point deduction:
1. The added sugar exceeds 12.5g per serving, or
2. The added sugar is 25% or more of the serving size. For example: 10g added sugar divided by the total serving size of 32g = 31%. Added sugar is 31% of the serving size.

5-point deduction:
1. The added sugar is between 5g - 12.4g per serving, or
2. The added sugar is between 5% - 24% of the serving size. For example: 5g added sugar divided by the total serving size of 32g = 16%. Added sugar is 16% of the serving size.

1-point deduction
1. The added sugar is less than 5g per serving, or
2. The added sugar is under 5% of the serving size. For example: 1g added sugar divided by the total serving size of 32g = 3%. Added sugar is 3% of the serving size.

No Deduction:
1. If the added sugars do not come from refined white sugar but from natural sources (e.g., coconut, honey, dates, maple, etc.).
2. If the added sugars come from healthy store-bought alternatives and do exceed 12.5g per serving and/or 25% or more of the serving size (see CI's web page for packaged sweeteners).

NOTE: 4 grams of sugar equals 1 teaspoon.

Adults: It is recommended that adults limit added sugars to less than 10% of daily calories, ideally below 5% for additional health benefits. For a 2,000-calorie diet, this is about 50 grams (12 teaspoons) or 25 grams (6 teaspoons), respectively.

Adolescents: For adolescents, caloric needs vary (1,800–2,500 calories depending on age, sex, and activity level), translating to roughly 36–50 grams (9–12 teaspoons) or 18–25 grams (4.5–6 teaspoons) for the 5% target.

Toddlers: For toddlers (caloric needs ~800–1,000 calories), this translates to 20–25 grams (5–6 teaspoons) or 10–12.5 grams (2.5–3 teaspoons) for the 5% target.

Infants: It is recommended no added sugars for children under 2 years old.

According to the American Heart Association, Americans’ average intake of added sugars is around 22.2 teaspoons per day, or 355 calories. The AHA’s daily recommended limit for added sugar is 100 calories for women, and 150 for men.

Added sugars refer to sweeteners that are incorporated into foods and beverages during their processing or preparation. The negative health effects associated with excessive consumption of added sugars are considerable and troublesome. Weight gain and obesity, a significant global health concern, are closely associated with high intake of added sugars, which increases the risk factor for a number of chronic health conditions, including cardiovascular disease, type 2 diabetes, and some cancers.

Evidence also indicates higher intake of added sugars is associated with increased cardiovascular disease risk in children and increased risk of high blood pressure, stroke, and coronary heart disease in adults. The risk of heart disease escalates with the intake of added sugars, as they can result in hypertension, inflammation, and increased levels of detrimental cholesterol.

Diabetes, another condition worsened by high sugar consumption, is particularly alarming, as added sugars can induce insulin resistance and raise blood glucose levels.

Furthermore, added sugars contribute directly to tooth decay and gum disease. Food manufacturers typically refer to the added sugar as "Added Sugars" without specifying the source of the sugar.

A one-cup serving of the Kellogg's Honey Smacks brand cereal packs more sugar than a Hostess Twinkie, and one cup of any of the 44 other children’s cereals has more sugar than three Chips Ahoy! cookies.

It is Clean Ingredients' belief that too many food manufacturers use the term "added sugars" on food labels to avoid disclosing the true nature and identity of the hidden ingredients.

We believe this is a deceptive practice and call upon food manufacturers to be more transparent by accurately identifying on food labels the added sugar ingredients instead of hiding behind vague, nebulous, and misleading terminology.

Healthy Alternatives:

Organic Date Paste/Syrup: Pureed or reduced organic dates (Phoenix dactylifera); ~66–80% natural sugars (glucose, fructose), rich in fiber (6–8 g/100 g), potassium, and antioxidants. Lower GI (42–50) due to fiber; provides sustained energy, supports digestion, and reduces blood sugar spikes. Whole-food, nutrient-dense option. Sweetener and binder in organic energy bars, breads, or sauces; adds moisture and chewiness.

Organic Coconut Sugar: Made from the sap of organic coconut palm flowers, evaporated into granules; ~70–80% sucrose, with inulin fiber and minerals (iron, potassium). Lower GI (35–54) from inulin; stabilizes blood sugar and offers micronutrients. Sustainable and less refined than added sugars. Substitute in organic cookies, cakes, or granolas; mimics sugar’s texture and browning.

Organic Maple Syrup: Derived from the sap of organic maple trees (e.g., Acer saccharum), boiled down; ~60% sucrose, with trace minerals (manganese, zinc) and antioxidants (polyphenols).GI ~54, lower than cane sugar (65); provides anti-inflammatory benefits and minimal processing retains nutrients. Sweetener in organic cereals, yogurt, or sauces; adds moisture and caramel notes.

Organic Honey: Produced by organic bees from nectar; ~40% fructose, 30% glucose, with enzymes, antioxidants, and trace vitamins.GI ~58, slower absorption due to enzymes; offers antibacterial properties and gut health support. Avoid high heat to preserve benefits. Natural sweetener in organic teas, dressings, or bars; adds viscosity and flavor complexity.

Organic Fruit Purees (e.g., Apple, Pear): Cooked and strained organic fruits; ~10–15% natural sugars (fructose, glucose), with fiber (2–3 g/100 g) and vitamins (e.g., C, A). Lower GI (40–50) from fiber; whole-food sweetness with antioxidants, reducing glycemic load and supporting immunity. Binder and sweetener in organic jams, muffins, or baby foods; enhances texture naturally.

Organic Molasses: Byproduct of organic sugarcane or beet processing; ~50% sucrose, with iron, calcium, and magnesium. Nutrient-dense (e.g., 20% DV iron per tablespoon); GI ~55, adds depth of flavor and micronutrients. Use sparingly due to strong taste. Flavor enhancer in organic gingerbread, marinades, or dark breads; contributes color and moisture.

Organic Agave Nectar: Extracted from the core of organic agave plants, filtered into syrup; ~70–90% fructose. Low GI (15–30) due to high fructose; suitable for low-sugar diets but use cautiously due to liver metabolism concerns (e.g., fatty liver risk at excess). Sweetener in organic beverages, desserts, or dressings; provides liquid consistency.

Organic Stevia Leaf Extract: Dried and processed organic stevia leaves (Stevia rebaudiana), yielding steviol glycosides; zero-calorie, 200–300 times sweeter than sugar. No glycemic impact; supports weight management and blood sugar control. Avoid highly refined versions with additives. High-intensity sweetener in organic drinks, yogurts, or candies; requires blending for bulk.

Clean Ingredients' webpage titled "Sweeteners" highlights healthier sugar alternatives.

Test

1 - 10-point CI ranking deduction for using added sugars. This excludes natural sugars that are inherently found in foods such as fruits (fructose) and milk (lactose).

Ranking Methodology:

The daily Dietary Reference Intakes (DRI) is 50 grams (12 teaspoons).

CI's threshold per serving is 25% of the DRI (50g ÷ 25% = 12.5g).

12.5g per serving is CI's benchmark for calculating deductions.

1 - 10-point CI ranking deduction for using added sugars. This excludes natural sugars that are inherently found in foods such as fruits (fructose) and milk (lactose).

Ranking Methodology:

The daily Dietary Reference Intakes (DRI) is 50 grams (12 teaspoons).

CI's threshold per serving is 25% of the DRI (50g ÷ 25% = 12.5g).

12.5g per serving is CI's benchmark for calculating deductions.

Sources:

[1] [2] [3]

1 - 10-point CI ranking deduction for using added sugars. This excludes natural sugars that are inherently found in foods such as fruits (fructose) and milk (lactose).

Ranking Methodology:

The daily Dietary Reference Intakes (DRI) is 50 grams (12 teaspoons).

CI's threshold per serving is 25% of the DRI (50g ÷ 25% = 12.5g).

12.5g per serving is CI's benchmark for calculating deductions.

1 - 10-point CI ranking deduction for using added sugars. This excludes natural sugars that are inherently found in foods such as fruits (fructose) and milk (lactose). Ranking Methodology:

The daily Dietary Reference Intakes (DRI) is 50 grams (12 teaspoons).

CI's threshold per serving is 25% of the DRI (50g ÷ 25% = 12.5g).

12.5g per serving is CI's benchmark for calculating deductions.

Sources: [1] [2] [3]

1 - 10-point CI ranking deduction for using added sugars. This excludes natural sugars that are inherently found in foods such as fruits (fructose) and milk (lactose).

Ranking Methodology:

Sources:

[1] [2] [3]