Let’s take a deeper dive into products and look at the added sugar content of some common items.
Remember, men want to try to limit added sugar to 9 teaspoons (36g per day) and women to 6 teaspoons (24 grams each day).
Dried fruit
The serving size for dried fruit is ¼ cup.
Craisins: 130 calories, 0g fat, 3g fiber & 26g added sugar (6.5 teaspoons of added sugar)
Raisins: 120 calories, 0g fat, 2g fiber & 0g added sugar
Dried fruit is a great option to help you eat more produce. However, certain products may contain added sugar and you want to be mindful of your portion size. Raisins would be an everyday choice since it does not contain added sugar, whereas craisins would be an occasional choice since it is high in added sugar.
Condiments
Certain condiments can be high in added sugar. Compare similar products (BBQ sauce, teriyaki sauce, etc.) and choose ones that are lower in added sugar.
BBQ Sauce
The serving size for BBQ sauce is 2 tablespoons.
Stubbs BBQ sauce (original): 25 calories, 0g fat, 4g added sugar (1 teaspoon of added sugar)
Sweet Baby Ray’s BBQ Sauce (original): 70 calories, 0g fat, 16g added sugar (4 teaspoons of added sugar)
Stubbs Original would be the better choice since it is lower in added sugar. Portion size is important. If you double the portion size (4 tablespoons) of Sweet Baby Ray’s, then you would have 8 teaspoons of added sugar.
Breakfast Bars
Nature Valley Oats ‘n Honey Crunchy Granola Bars: 190 calories, 7g fat (1g saturated fat), 2g fiber, 11g added sugar (2.75 teaspoons added sugar) & 3g protein
KIND bar (dark chocolate nuts & sea salt): 180 calories, 15g fat (3g saturated fat), 7g fiber, 4g added sugar (1 teaspoon) & 6g protein
The Nature Valley Bar would be an occasional choice. The KIND bar would be a healthier choice since it is a good source of fiber, higher in protein, and lower in added sugar. Be sure to compare the KIND bars since each flavor will have different nutrient facts. Try adding an additional food group (piece of fruit or Greek yogurt) to create a balanced breakfast.
Creating a Low Added Sugar Grocery List
Use the tips below to create a healthy grocery list that is low in added sugar.
Written by BWS Dietitian-Melissa Morningstar Vajas RD, LD
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