Pumpkin spice, apple cider, caramel lattes—the delicious flavors of fall are back…but many of them come with a sugar overload. While we all need natural sugar for energy and for our bodies to function, too much added sugar increases the risk of obesity, type 2 diabetes, heart disease, liver disease, and tooth decay.
Natural sugars in whole foods (such as fruit, vegetables, and dairy) are good for you in any amount, but added sugars (like those in soda, candy, and processed foods) should be limited.
To know how much added sugar you’re consuming, look for “Added Sugars” (listed under Total Sugars) on the nutrition label (or ask for nutrition information at a restaurant). Then compare your intake to the recommended daily limit for added sugar. For women, that’s up to 25 grams/day; for men, it’s 36 grams/day.
A Starbucks 16-ounce Pumpkin Spice Latte has 50 grams of added sugar—well above the recommended daily limit.
Source: Starbucks
To keep within the recommended limit, try swapping sugary treats like these with lower-sugar alternatives:
Sugary Treat: Hot apple cider (16 oz): 45g
Lower-Sugar Alternative: Apple-cinnamon herbal tea with fresh apple slices: 5g
Sugary Treat: Pumpkin pie (1 slice): 25g
Lower-Sugar Alternative: Crustless pumpkin custard (lightly sweetened):10g
Sugary Treat: Caramel apple: 40g
Lower-Sugar Alternative: Apple slices with nut butter and cinnamon: 15g
Sugary Treat: Granola with dried fruit (1 cup): 30g
Lower-Sugar Alternative: Homemade toasted oats with nuts + fresh fruit: 10g