Sugar has become public health’s current nutrition villain, now that concerns about fat have eased. Consuming too much added sugar is associated with more than cavities; excess sugar adds empty calories that increase the risk of overweight and obesity, heart disease, type 2 diabetes and certain cancers. Added sugars appear in many unexpected places—from breads to salad dressings—so it’s easy to consume more than you intend. Are you eating too much sugar?
Disclosure: this post is sponsored by KIND® Snacks. As always, all opinions are my own and I only recommend brands I believe in and enjoy.
A recent survey of nearly 1,000 Canadian women by Leger and KIND® Snacks found that 77% consider sugar “very” or “somewhat” important when choosing snacks for themselves, and 89% say sugar is very important when buying snacks for their children. With so many snack options available, finding lower-sugar choices can be a real challenge.
Parents are often surprised by the sugar content in snacks that look healthy, such as many granola and energy bars. Some nutrition bars contain more than 20 grams of sugar, making them closer to candy bars than wholesome snacks. Learning how to read ingredient lists and nutrition labels is essential for choosing lower-sugar options.
Tips to choose lower sugar snacks
1) Know that less is more
The ingredients list is ordered by weight, from the largest to the smallest component. If various types of sugar appear among the first ingredients, that product is likely high in added sugars.
At present, different sugar names may be scattered throughout the ingredients list. Health Canada’s updated nutrition labels will group all sugars together in brackets after the word “sugar,” which will make spotting total sugar simpler. Until then, you don’t need to memorize every sugar name, but recognizing common ones helps.
2) Get to know common names for added sugars
- Ose: Any ingredient ending in “-ose” (maltose, glucose, fructose) is a sugar. If an “-ose” appears early in the list, consider a different snack.
- Dextrin: Maltodextrin and dextrin are processed starches that your body treats like simple sugars.
- Syrups: Maple syrup, agave, high fructose corn syrup or brown rice syrup are all sugars. Some syrups contain trace nutrients or have lower glycemic effects, but when limiting added sugar, count all syrups.
- Juice concentrates: Concentrated fruit juices are used as sweeteners and count as added sugars even though they’re derived from fruit.
3) Choose whole-food sources of sugar
Snacks that include whole fruits or vegetables, including dried fruit, provide natural sweetness along with fiber, vitamins and antioxidants. Aim for most of your dietary sugar to come from whole foods rather than added sweeteners.
4) Plan for snack attacks
The best way to pick lower-sugar snacks is to be prepared. Keep low-sugar options in your purse, car, carry-on and at your desk. If you rely on whatever’s available, you’re more likely to choose high-sugar convenience items—vending machine snacks can easily derail your intentions.
When choosing snacks, aim for items with 5 grams of added sugar or less and that include some protein and fiber to help you feel satisfied longer. These features support more sustained energy and focus between meals.
How much sugar should you have in a day?
A common nutrition question is whether you’re eating too much sugar and how much is appropriate. Completely eliminating all carbohydrates and sugars would remove important, nutrient-rich foods from the diet. Instead, focus on reducing added sugars while keeping whole grains, fruits and vegetables that provide fiber and protective nutrients.
Health Canada recommends consuming no more than 100 grams of sugar per day from both added and naturally occurring sugars. The biggest health benefit comes from cutting down on added sugars, which lowers calorie intake without sacrificing nutrients.
One of the most effective strategies to reduce added sugar is to limit sugar-sweetened beverages such as sodas, vitamin waters and energy drinks. If plain water isn’t appealing, try infusing water with fresh fruit, cucumber or herbs for natural flavor without added sugars or artificial sweeteners.
Should I cut down on fruit to eat less sugar?
Fruit is not the main driver of excessive sugar intake. Whole fruit contributes relatively little to excess sugar and provides fiber, antioxidants and phytochemicals. Most people do not eat enough fruit, so there’s no reason to cut back on fruit to reduce added sugars.
Added sugars vs. naturally occurring sugars
If you want to reduce sugar intake, target added sugars rather than the naturally occurring sugars found in plain yogurt, vegetables and fruit. Added sugars are the ones that often provide calories without nutrients and drive cravings.
Our tastes adapt to the sweetness in the food supply; the more added sugar is included in processed foods, the more we come to expect and prefer it. Try reducing added sugars for a week and you may find your cravings diminish and your food tastes naturally sweeter over time. Cutting back on empty calories can benefit your waistline and overall health.
If reducing sugar feels overwhelming, take it step by step.
Step 1: Learn strategies to manage sugar and junk food cravings.
Step 2: Try a simple, low-sugar meal plan to see how satisfying meals can be without excess added sugars.
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Low Sugar Meal Plan
Less than 100 Grams of Sugar
Breakfast
- Chocolate Cherry Chia Overnight Oats
- 1 cup of green tea or black coffee
Sugar: 17 grams
Morning Snack
- Coconut Lime Roasted Chickpeas
- 1 cup carrot sticks and 1 cup celery sticks
Sugar: 5 grams for the chickpeas and 8 grams for the vegetables (13 grams total)
Lunch
- Tex Mex Taco Salad
- 1 large apple
Sugar: 6 grams for the salad and 23 grams for the apple (29 grams total)
Afternoon Snack
- Almond Sea Salt and Dark Chocolate KIND Bar
Sugar: 5 grams
Dinner
Chicken Souvlaki with Greek Quinoa Salad, Caramelized Lemons and Homemade Tzatziki
Sugar: 6 grams
Dessert
2 squares (40 grams) of 85% dark chocolate
Sugar: 6 grams
Total Sugar for the day: 76 grams
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Reducing added sugars doesn’t mean bland meals—quite the opposite. With the right choices, meals and snacks can be flavorful and satisfying while keeping added sugar low.
Are You Eating Too Much Sugar?
How much sugar do you think you consume on a typical day?
If you want more guidance and support to cut down on added sugars, consider trying a short sugar-reduction meal plan to get started.