- Too much sugar can increase your risk of serious health issues, and it adds up quickly.
- Medical experts recommend consuming less than 20-25 grams of added sugar per day.
- Swap out flavored yogurt, sugary condiments, and syrupy cocktails for healthier versions.
It's no secret that too much sugar can be bad for your health, and the sweet stuff can show up seemingly everywhere in our food supply.
While you should be mindful of all sugars, including naturally-occurring ones, evidence suggests the bigger concern for health is added sugar, which are included in ultra-processed foods as a flavoring and preservative.
You can cut back on added sugars without sacrificing foods you love, according to registered dietitian Samantha MacLeod of Fresh Communications, a company that works with brands on their health messaging.
Research published in the BMJ earlier this year suggests that as little as six teaspoons of added sugar per day is the limit, if you want to avoid serious illnesses like heart disease and cancer.
That's less than 10% of your total calorie intake per day, according to dietary guidelines, or about 20 to 25 grams — the equivalent of about one and a half frosted doughnuts, half a can of soda, ⅔ of a small vanilla latte, or four to five Oreo cookies.
"When this is exceeded, it is hard to maintain a healthy diet pattern," MacLeod said.
While you can still make room for some treats in your daily routine, smart swaps can help you ditch extra sugar while still satisfying your cravings.
Be wary of breakfast sugar bombs like flavored yogurt
Avoiding big servings of sugar should start with the first meal of the day. While you may be aware that breakfast pastries, muffins and sugary cereals should be enjoyed in moderation, some sugars are sneakier.
Flavored yogurt, for instance, may seem like a healthier choice, but can pack in a shocking amount of sugar, MacLeod said. Some brands can have between 13 to 17 grams per serving, more than half the daily allotment.
Instead, for a low-sugar, high-protein breakfast, you can enjoy cottage cheese or plain Greek yogurt and add your own toppings such as fruit, nuts, and seeds.
You can also opt for overnight oats or baked oats which provide more complex carbs for lasting energy, according to MacLeod.
Condiments like barbecue sauce can be a sneaky source of added sugar
Even if you're reaching for healthy choices like veggies, lean proteins, and whole grains, any sauces and toppings you choose to add to them can be surprisingly high in added sugar, according to MacLeod.
"Barbecue sauce can have over 30% of your Daily Value of added sugar in just a two-tablespoon serving," she said.
Other unexpectedly sugary condiments include bottled fat-free salad dressings (8-11 grams), ketchup (4 grams), and hoisin sauce (17 grams).
For a burst of flavor without all the sugar, try a zesty topping like kimchi (which also provides gut health benefits in the form of probiotics), MacLeod said.
Indulge your sweet tooth with better-for-you desserts like dark chocolate and fruit-based treats
The most obvious sources of added sugar are sweet treats like cookies, cakes, and ice cream.
While you can enjoy desserts in moderation while still keeping a healthy diet, some natural sweetness from fruit can be a nutritious alternative, MacLeod said. Whole fruit provides health bonuses like vitamins, micronutrients, and fiber, making it a healthy choice whether it's fresh or frozen.
Dip your favorite fruit in dark chocolate (you can even freeze it) to add more richness and nutrients in the form of heart-healthy cocoa flavanols.
"Fruit with dark chocolate is helpful if you're trying to avoid calorie-dense cookies or ice cream," MacLeod said.
Stay hydrated with seltzer or low-sugar versions of your favorite sodas
Beverages can be another common source of added sugars in your diet, and summer heat waves can definitely tempt you to reach for an ice-cold drink more often than usual.
MacLeod said she sips on seltzers throughout the day, along with plain water, to stay hydrated.
If you're craving something a little more flavorful, she said alternative sodas have much less sugar. A typical can of conventional soda can have between to 25 to 43 grams of sugar, while brands like Poppi's, Olipop, and Culture Pop have between to two to six grams per can.
Swap out sugary cocktails with refreshing spritzers for patio season
You can also enjoy adult beverages without worrying about added sugar with a little planning, according to MacLeod.
Rather than opting for decadent cocktails, which can be loaded with syrups, she recommends making a spritzer by combining seltzer, wine, and a squeeze of fresh citrus juice over ice.
"It helps to cut back on the amount you drink, and the added hydration from the seltzer is a major bonus," she said.
While spritzers can be made with any wine you choose, MacLeod said she recommends her brand partner FitVine, which makes wines that are especially low in sugar.
With a huge variety of seltzer flavors available, you can mix and match to find your own favorite pairing.
