Added sugars: Sweet or scary?
10/12/2026 by Angie Clinton, M.S., RDN, CDCES, LDN
When you think of sugar, you might think of sweets and treats, or sugary beverages like soda and energy drinks. However, sugar can also be added to foods you may not expect, such as sauces, condiments, salad dressings, crackers, soups and commercially processed breads.
What are added sugars?
Although sugar has a bad reputation, sugar itself is not bad. Your body uses sugar as an important source of energy.
However, foods and beverages high in added sugar, such as soda, candy, cakes and cookies, can add up quickly, without providing much protein or fiber to help you feel full. Added sugars are often used to enhance the taste or texture of food. Over time, like with any source of energy, consuming more than your body needs can contribute to weight gain and other health concerns.
Healthy ways to include sugar in your diet
A great way to incorporate sugar into your diet is to choose foods that contain sugar, but also provide important nutrients, like protein, fiber, vitamins, minerals and antioxidants.
Nutritious and filling sugar-containing foods include:
- Dairy products, such as cow's milk and yogurt.
- Fruits.
- Starchy vegetables.
- Whole grains.
How to limit added sugars
Here are some ways to limit added sugar in your diet:
- Choose water, plain milk or an unsweetened milk alternative first.
- Dilute 100% fruit juice with water.
- Choose plain, unsweetened yogurt and add fresh or frozen fruit.
- Swap sweetened for unsweetened applesauce.
- Instead of flavored oatmeal packets, add your own cinnamon or fruit to plain oatmeal.
- Have fun making your own bread or salad dressings, using herbs and spices.
- Try trail mix or dried fruit when you're looking for something sweet.
- For Halloween, mix in stickers, pencils or glow sticks with the candy you pass out, so you have less leftover candy around the house.
As Halloween approaches, don't worry. You can still enjoy your favorite sweets and treats! The goal is not to eliminate sugar, but to find a balance that allows you to enjoy it as part of an overall nutritious diet.
Angie Clinton, M.S., RDN, CDCES, LDN, is a clinical nutrition supervisor at Mayo Clinic in Rochester, Minnesota. She completed her master's degree in nutrition, food science and packaging at San Jose State University. She is a certified diabetes care and education specialist and is passionate about helping people living with diabetes thrive and enjoy their favorite foods.