Take a trip to the grocery store and pick up almost any packaged food item. Chances are, it contains added sugar. While enjoying an occasional sweet treat is perfectly fine, regularly consuming too much added sugar has been linked to weight gain, type 2 diabetes, heart disease, tooth decay, and other chronic health conditions.
Sugar also affects the brain. When consumed, it triggers the release of dopamine, a chemical associated with feelings of pleasure and reward. This response can encourage people to eat more, making sugary foods and drinks especially appealing. Added sugars are commonly found in foods you might not expect, including spaghetti sauce, bread, breakfast cereals, yogurt, baked goods, and sweetened beverages. Over time, the more sugar you consume, the more your body may crave it, potentially leading to unhealthy eating habits and making it harder to choose nutritious foods.
Knowing your daily sugar intake can help you move in the right direction towards responsible eating. Keep track of your sugar intake during the day and plan meals and snacks ahead of time to minimize unnecessary added sugars.
Hidden Sugars
Beverages
Sugar-sweetened beverages contribute a significant amount of added sugar to your daily diet. A regular can of soda contains about 39 grams of added sugar, which exceeds the recommended daily limit for many adults. Even a mini-can contains approximately 25 grams of sugar.
Popular coffee beverages can also be surprisingly high in sugar. For example, some Frappuccino’s contain up to 80 grams of sugar, while flavored lattes may contain around 42 grams. Energy drinks are another major source of added sugar, ranging from 25 grams per serving to more than 60 grams per serving.
And what about juice? Is it a healthy alternative? Well, yes and no. Juice is packed with vitamins and antioxidants, but it lacks fiber which helps slow down sugar absorption.
Choose water, unsweetened beverages, or lower-sugar alternatives to help reduce excess sugar intake and support better health overall. If you enjoy the fizz of a soda, try sparkling waters that have no added sugar.
Pantry
Common pantry staples with hidden sugars are ketchup, salad dressings, prepared pasta sauces, breads and crackers, but did you know that canned tomatoes, and tomato paste also have hidden sugar? Check the label of your favorite protein bar or flavored cereal. You may be surprised at how much sugar is hidden inside those “healthy” foods. The bottom line is if it’s packaged food, it likely has some sugar in it. Read the label to make sure you stay within the dietary guidelines.
When it comes to sugars, not all salad dressings are created equally. Dressings that are lower in fat tend to have added sugars ranging from 5-13 grams per serving. To save on added sugars make salad dressing from scratch . It’s easier than you’d think!
Citrus Vinaigrette
Ingredients:
- Juice from 3 limes, lemons, or tangerines
- 6 tablespoons olive oil
- Salt and pepper to taste
Directions:
- Combine juice, olive oil and salt and pepper in a small bowl. Whisk to combine.
- Serve immediately with your favorite salad or chill until serving.
(Serving Size: 2 Tablespoons)
Sugar Substitutes
The jury is still out on the health benefits of artificial sweeteners such as monk fruit, allulose, and stevia. Although these are naturally occurring sugars, they have not been around long enough to conclusively determine if they cause harm. The best choice is to avoid sweetening your beverages so that your taste buds acclimate. If you’re going to sweeten your drinks, use sugar or maple syrup, but make sure you stay within your daily limits.
Small Steps Yield Big Results
The best way to train your tongue is to gradually reduce your sugar consumption. Start with your beverages and cut your current sugar down, 1 tablespoon at a time. When you’re craving a sugary snack, choose fruit to satisfy your sweet cravings and provide you with fiber and other nutrients for better health.
The bottom line is that sugar is everywhere, but small changes can make a big difference. Reading labels, being aware of your daily sugar intake, and choosing foods with less added sugar can improve your health and help you feel your best.
For more Information
Centers for Disease Control and Prevention. (2026, April 29). Get the facts: Added sugars. U.S. Department of Health and Human Services. https://www.cdc.gov/nutrition/php/data-research/added-sugars.html [cdc.gov]
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