Halloween candy, holiday baking, pumpkin spice everything… sugar feels impossible to escape this time of year. And while I don’t believe you need to give up sugar completely, being mindful about where it sneaks in can make a huge difference in how you feel. Today I’m sharing the truth about sugar and some simple swaps you can make to help you cut back on the hidden sugar without feeling deprived.

Why sugar matters

The recommended sugar intake varies. This is added sugar, not naturally occurring sugar from fruit & dairy. 

• For women, it’s recommended that you consume no more than 25 grams per day.
• For men, you should consume no more than 36 grams per day.
• For children ages 2-18, they should consume less than 25 grams per day.
• For kids under 2, added sugar should be avoided completely.

These numbers might shock you. But this will shock you more. The average consumption of added sugar in the U.S. for adults is about 77 grams per day – that’s 3x the recommendation for women! For children/teens, the goal is less than 25, but the average consumption is over 80 grams. No wonder we see so many sugar crashes, mood swings, and energy issues. It’s easy to see why we might consume so much, it’s hidden in our everyday foods and that adds up quickly without us even realizing!

Let me be clear, sugar itself isn’t “bad”, but overconsumption does lead to energy crashes, craving, inflammation, and stalls your progress. I’m not here to tell you never to eat dessert. Instead, I’m here to show you how small changes add up to big results.

Practical sugar swaps

Ketchup: Why would you need to swap your ketchup? Well, regular ketchup often has 3-4g sugar per tablespoon. That means your ketchup-loving children are getting more than you even realize! When it comes to a swap, I’d recommend the Primal Kitchen brand or unsweetened versions. The flavor is the same, but no sugar spike!

Peanut Butter: Many peanut butters have added sugar + oils. When it comes to swapping peanut butter, I would suggest Costco organic, Smucker’s Natural, or any brand that is just peanuts and salt. None of the extra stuff. You and your kids won’t even notice!

Yogurt: Unfortunately, flavored yogurt can pack 15-20g of sugar in one cup. That means for women, we are almost already at our recommended intake after breakfast. When it comes to alternatives, I would stick with plain Greek yogurt and add fruit or a drizzle of honey for natural sweetness. 

Coffee creamer: You can probably imagine, because they taste so good, that flavored creamers are loaded with added sugars and syrups. But you can still get a sweet, delicious coffee without all the added sugars. Swap your flavored coffee creamer for unsweetened almond/coconut creamers or half & half with a dash of cinnamon/vanilla extract.

It’s not about being perfect. If you want a cookie, have a cookie! But these swaps help you avoid all the hidden sugar that adds up without you realizing. Think of it like making deposits in your health bank. Every little swap adds up. The truth is consistency matters more than perfection. The point isn’t restriction. It’s mindfulness.

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