Spooky season has arrived, bringing with it festive fun filled with ghosts, pumpkins, and a seemingly endless supply of candy. Halloween may be full of spooky fun, but there’s a hidden trick lurking in many treats: added sugar.

According to the American Heart Association, the average American consumes 17 teaspoons of added sugar per day which is far more than the recommended limit of 6 teaspoons for women and 9 teaspoons for men.  That’s enough sugar to send a chill down anyone’s spine!

What Are Added Sugars, Anyway?

Added sugars are those that are not naturally found in foods. They’re added during processing and are commonly found in:

• Sugar-sweetened beverages
• Baked goods and desserts
• Candy

Naturally occurring sugars like those found in fruits, vegetables, and milk don’t count toward your added sugar intake.

Consuming too much added sugar can have serious health consequences. It contributes to weight gain and obesity, increases the risk of heart disease, and can lead to the development of type 2 diabetes. To help reduce these risks, the Dietary Guidelines for Americans recommend that individuals aged 2 and older limit their intake of added sugars to less than 10% of their total daily calories. For children under the age of 2, it is recommended to avoid all food and beverages with added sugars.

You don’t have to cancel Halloween to be healthy. Stay mindful of added sugars and try some of the healthier Halloween swaps listed below to enjoy the season without letting your health get tricked!

Healthier Halloween Swaps:

• Pumpkin Oranges: Peel clementines and add a small piece of celery on top for a pumpkin stem.
• Banana Ghosts: Halve bananas and use mini dark chocolate chips for eyes and a mouth.
• Air-Popped Popcorn: Add a dash of pumpkin spice for a seasonal twist.
• DIY Trail Mix: Combine nuts, seeds, and dried fruit.

Source:

American Heart Association. (2024). How much sugar is too much? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much

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