What to Know About Sugar and Your Healthy Snacks

What to Know About Sugar and Your Healthy Snacks

tDo you want to know about sugar and your healthy snacks? Have you noticed how many healthy snacks are high in sugar?  Every time I go to the store to look for some healthy snacks, all I see are snacks filled with sugar and fake sugar.  I’m already trying to cut back on my sugar intake.  I don’t need to eat snacks that are high in sugar.

What is deemed high sugar content? According to the Institute of Medicine, the recommended dietary allowance (RDA) for adults is 130 grams of carbohydrates per day. That means you should limit the consumption of foods that contain refined grains such as white rice and white breads.  Refined grains could have solid fats, added sugars and sodium.

So, the Acceptable Macronutrient Distribution Range (AMDR) for carbs is 45 to 65% of your total daily energy intake. Therefore, you should eat more vegetables and fruits that contain natural sugars. Your added sugar intake should be 25% or less of your total energy intake every day.

To answer the question, what is deemed high sugar content?  Imagine drinking a soda. Do you know how many grams of sugar is in that 12 ounce soda? 38.5 grams!  That’s almost 10 teaspoons of sugar in one drink! Here’s a little tip the next time you look at the nutrition facts of one of your favorite healthy snacks. Divide the total number of grams by 4 to get teaspoons.  This means if your healthy snack is 4 grams, then that is 1 teaspoon of sugar.

Here is a list of the different forms of sugar commonly added to foods:

Brown sugar

Cane sugar

Concentrated fruit juice

Confectioner’s sugar

Corn sweeteners

Corn syrup




Granulated sugar

High-fructose corn syrup


Invert sugar




Natural sweeteners

Raw sugar


Turbinado sugar

White sugar


All of these sugars are not bad for you but you should educate yourself on each one. I suggest getting to know them because food companies are getting better at rewording their ingredients. They are tricking you into thinking your are eating healthier than you really are.

The best healthy snacks are fruits and vegetables. If you don’t want to worry about how many grams of sugar you are eating, then stay with the basics. Your body will thank you.

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