The War on Hidden Sugars
The U.S. is a Sweet Toothed Nation, with the average American consuming around 17 to 22 teaspoons of added sugars every day. Currently, the health recommendations are for adults not to exceed 6-9 teaspoons per day. Added sugars provide calories without nutrients, and that is the primary concern. Exceeding guidelines contributes to major health issues like heart disease, diabetes, weight gain, high blood pressure, high cholesterol, tooth decay, and obesity.
The excess sugar intake is not surprising considering that sweetened beverages are a primary source, alongside hidden sugars in processed foods. This adds up to over 60 pounds of added sugar per person annually, with some estimates saying over 100 pounds of total sugar.
Hidden sugars lurk in cereals, flavored yogurts, granola bars, salad dressings, baked goods, as well as processed foods and beverages. Even so-called healthy drinks have a surprising amount of added sugars. It is hard to find food without added sugars these days.
Tips for Cutting Added Sugar Without Sacrificing Flavor
Many Americans are trying to cut back on sugar, yet hidden added sugars lurk in everyday foods. A Healthy Recipe Blogger shares practical tips for spotting refined sugars and swapping in natural alternatives like dates, honey, and coconut sugar. The piece highlights simple, flavorful ways to reduce sugar without feeling restrictive or sacrificing taste.
New findings from the 2025 IFIC Food & Health Survey: A Focus on Sugars & Sweeteners show that more than six in ten Americans (63%) remain concerned about the amount of sugar they consume, a level similar to 2006 and just below the 2015 peak of 71%.
To help satisfy the occasional sweet tooth craving, Emmy Clinton of Entirely Emmy offers expert tips for spotting and replacing refined sugars with natural alternatives.
Sugar Reduction Statistics
- 63% of Americans remain concerned about how much sugar they consume, similar to 2006 levels but below the 2015 peak of 71%.
- Concern about the type of sugar is 56%, closely aligning with 2006 results.
- 75% of Americans report trying to limit or avoid sugar, with 61% reducing sugar and 14% avoiding it entirely.
- Of the 75% who are limiting sugar, 63% focus specifically on added sugars.
- The top strategies for reducing Sugar include:
- Choosing water instead of caloric beverages (55%)
- Using Nutrition Facts labels to select items with less added sugar (30%)
- Limiting certain foods and beverages (41%)
- Eliminating certain foods and beverages (36%)
- Choosing products labeled “reduced sugar” (27%)
- Buying “sugar-free” options when available (25%)
How to Spot Hidden Sugars
- Check Nutrition Facts for “Added Sugars” and % Daily Value
- Look for names ending in “-ose” (fructose, glucose, sucrose, dextrose)
- Watch for syrups (corn syrup, rice syrup, maple syrup, high-fructose corn syrup)
- Spot anything with “sugar” (cane sugar, brown sugar, raw sugar, evaporated cane juice)
- Identify other sweeteners (honey, agave nectar, molasses, fruit juice concentrates, malt syrup)
It’s important to remember that hidden sugars can show up in unexpected places. Pasta sauces, ketchup, salad dressings, and BBQ sauce often contain added sugar, as do granola, flavored yogurt, breakfast cereals, protein bars, and whole-grain breads. Drinks such as flavored water, smoothies, fruit beverages, and sports drinks can be high in sugar, and packaged meals like frozen dinners and low-fat snacks frequently include hidden sweeteners.
Sweet Sugar Substitutes
- Dates or date paste
- Honey
- Maple syrup
- Coconut sugar
- Agave nectar
- Molasses
- Fruit juice concentrates
- Mashed banana or applesauce
“Many people do not realize how much added sugar is hiding in everyday foods, from sauces and condiments to packaged snacks and beverages. Checking labels and reading ingredients is key, and even small swaps can make a big difference over time.
Natural sweeteners such as dates, honey, coconut sugar, or maple syrup are excellent alternatives to refined sugar. They provide sweetness while adding flavor and nutrients, and can be used in a wide range of recipes without compromising taste. Simple substitutions like these make it easier to enjoy treats while cutting back on added sugar.
Reducing sugar does not have to feel restrictive. By making mindful choices, cooking at home, and experimenting with natural sweeteners, people can maintain a healthier diet while still enjoying flavorful meals and desserts. Cutting back on added sugar can be simple, flexible, and enjoyable,” said Healthy Recipe Blogger Emmy Clinton from Entirely Emmy.
This article was created at the WHN News Desk in collaboration with Leah Daly on behalf of Entirely Emmy, a wholesome, nourishing cooking website delivering hundreds of gluten-free, refined-sugar-free, and high-protein recipes. With over a decade of recipe-development experience, the site aims to help home cooks make healthy, flavorful meals with simple, whole ingredients.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
