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Article by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN, published on 7/23/25
Summer is in full swing, and many of us might be looking for ways to beat the heat. Treats like ice cream, popsicles, ice-cold drinks, and classic cookout favorites are having their moment in the sun. While a treat here and there fits into a general healthy diet, moderation matters! No matter the time of year, it’s important to keep an eye on the added sugar in your food and drinks. Let’s talk about what added sugars are, their health effects, where you might find them, and some easy alternatives to sugary summer treats.
Added sugars are sugars that are added to foods and drinks when they are manufactured. Sweeteners that you add to your own foods and drinks also count as added sugar in your diet. Keep in mind that some types of sugar might be advertised as “healthier” or less processed than regular white sugar. Many people consider sweeteners like honey, agave, or maple syrup to be “better” than white sugar. Any type of added sugar still counts toward your added sugar intake. Sugar that is in food naturally, like the sugar in milk and fruit, do not count as added sugar.
The Dietary Guidelines for Americans, the CDC, and the American Heart Association recommend limiting intake of added sugar. Most Americans eat and drink too much added sugar, and this is bad for our health. Added sugars are “empty calories,” meaning that they give us energy from calories, but little to no nutrients our bodies need to thrive. They have little to no vitamins, minerals, fiber, or protein. Getting too many calories raises the risk of obesity, which puts us at risk for chronic health conditions like diabetes, heart disease, and cancer.
According to CDC, adult men consume 19 teaspoons of added sugar each day, and adult women consume 15 teaspoons of added sugar. The Dietary Guidelines recommend that Americans over the age of two limit added sugar to no more than ten percent of daily calories. For someone following a 2,000 calorie per day diet, ten percent of daily calories from added sugars equals 50 grams, or twelve teaspoons. One 12 ounce can of regular soda has ten teaspoons of added sugar!
Added sugars can also be “hiding” in foods like condiments, bread, yogurt, salad dressing, processed snacks, cereals, and more. Looking at the nutrition label can help you find them—added sugars are listed under the carbohydrate section. If the label has 20 percent or higher for the daily value of added sugar, it is high in added sugars.
Having a healthy diet is all about balance. If you are planning on a trip to the ice cream shop with friends and family after dinner, skip sugary drinks earlier in the day. Opt for unsweetened iced tea, or seltzer water flavored with a squeeze of citrus instead. Check the nutrition label for your cookout condiments. Choose ones with no added sugar.
If you are looking for a sweet treat, it is the perfect time of year to enjoy Jersey Fresh fruit! Peaches, blackberries, watermelons, and plums are in season this month. Fruit gives our bodies essential nutrients, phytonutrients, and antioxidants. Watermelon contains lycopene, which can protect your cells from damage. For a fun summer activity with little ones, try making homemade popsicles with blended fruit.
We hope you are having a happy and healthy summer! Enjoy summer treats in moderation as part of a general, healthy diet. Skip the soda, check out nutrition labels, and enjoy the bounty of local in-season fruits to satisfy your sweet tooth.