The surprising facts behind added sugar

Prisma Health dietitian shares ways to enjoy Halloween candy more mindfully

With Halloween nearing, costumes, decorations and candy often take the spotlight. Experts at Prisma Health say the season is also a timely reminder to think about how much added sugar we consume over the course of the year.

"Many people connect sugar concerns with Halloween, but added sugars can affect our health throughout the year," said Lisa Akly, a registered dietitian with Prisma Health Heart & Vascular Institute. "The good news is that you do not have to cut out treats entirely. Smart choices and balance can support long-term health."

What counts as added sugar?

Federal nutrition guidance defines added sugars as sugars and syrups that are mixed into foods and drinks during processing or preparation. Unlike the natural sugars found in whole fruit, plain milk and unsweetened yogurt, added sugars usually add calories without much nutritional value.

Common sources include:

• Candy

• Cookies and cakes

• Soft drinks

• Energy drinks

• Sweetened coffee drinks

• Sweet tea and other sugar-sweetened beverages

Why too much added sugar can be a problem

The Centers for Disease Control and Prevention says excessive added sugar may contribute to weight gain, heart disease and Type 2 diabetes.

Too much added sugar can be linked to several health concerns:

• Weight gain: Sugary foods and beverages can raise daily calorie intake and lead to unwanted weight gain.

• Heart disease: Diets heavy in added sugar have been associated with a higher risk of cardiovascular disease.

• Type 2 diabetes: Regular intake of sugar-sweetened drinks is tied to a greater risk of developing Type 2 diabetes.

• Tooth decay: Sugar feeds mouth bacteria that create acids capable of harming tooth enamel.

• Poor nutrition: High-sugar foods can crowd out more nutrient-dense options in the diet.

How much is too much?

The American Heart Association advises most women to keep added sugar at or below 25 grams, or about 6 teaspoons, a day. For men, the suggested limit is 36 grams, or about 9 teaspoons, daily.

To estimate teaspoons in a serving, divide the grams of sugar by four.

Simple ways to make Halloween healthier

Halloween treats can still fit into a balanced lifestyle. Akly recommends these steps:

• Pick the candies you like best. Choose treats you truly enjoy instead of eating everything that is available.

• Keep portions in check. Have a few pieces and save the rest for later.

• Focus on balanced meals. Include protein, healthy fats and fiber-rich foods to help you stay full and keep energy steady.

• Think twice about sugary drinks. Reach for water, unsweetened tea or sparkling water more often.

• Eat mindfully. Slow down and enjoy treats without distractions.

Enjoy the season without overdoing it

Health experts say added sugar does not have to be removed completely from the diet. Instead, moderation and awareness matter most.

"Halloween should be fun, and there is room for favorite seasonal treats," Akly said. "Rather than focusing on restrictions, focus on balance. Enjoy your favorite candy, pay attention to portions and make healthy choices throughout the day. Small habits can make a meaningful difference long after Halloween is over."

As families celebrate the holiday, Prisma Health encourages people to enjoy the season while taking simple steps to support overall health and well-being.