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The Sugary Six

Did You Know?

Added sugars can be found in these six popular foods and beverages.

  • Regular Sodas, Energy and Sports Drinks
    Just one can of regular soda has about 10 teaspoons of sugar. Water’s a far healthier choice: Try adding slices of cucumber or fruit to boost flavor.
  • Fruit Drinks and Punches
    Sugar-sweetened beverages, including fruit-flavored drinks, are the No. 1 source of added sugars in the U.S. diet. An 8-ounce fruit punch could have 13 grams of added sugar.
  • Candy
    A 1.5-ounce chocolate bar has 21 grams of added sugar — nearly a whole day’s worth for women and kids. Grab some grapes or other fresh fruit, or a handful of nuts, instead.

  • Sweet Baked Goods
    One snack-size, frosted chocolate cream-filled cupcake may have 18 grams (or about four teaspoons) of added sugar. If you indulge, try baking your own goodies and cut the sugar by one-third to one-half.

  • Dairy Desserts and Milk Products
    Two-thirds of a cup of vanilla ice cream could have 18 grams of added sugar. Try fresh fruit instead. Choose unflavored low-fat or fat-free milk. Avoid yogurts with added sugar and try adding fresh berries to plain yogurt instead.

  • Sweetened Breakfast Foods
    Skip the morning sugar high from sweetened breakfast cereals, flavored or sweetened oatmeal, breakfast shakes and cereal bars. A strawberry-flavored cereal bar could have around 12 grams of added sugar. Have fruit or plain oatmeal — or an egg for a protein kick. And cut back on sugar in your coffee or tea.

The American Heart Association advises limiting added sugars daily to no more than:

  • 9 teaspoons / 36 grams for men
  • 6 teaspoons / 25 grams for women and kids*

*Children under 2 years should avoid consuming any added sugar.

For more tips on healthy eating, cooking and recipes: heart.org/HealthyforGood

 

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