The scary truth about added sugar: Prisma Health dietitian shares tips for healthier Halloween

As Halloween approaches, costumes, decorations and candy take center stage. While enjoying a favorite treat is part of the holiday fun, experts at Prisma Health say it's also an opportunity to be mindful of how much added sugar is making its way into our daily diets.

"Many people associate sugar concerns with Halloween, but added sugars can affect our health throughout the year," said Lisa Akly, registered dietitian with Prisma Health Heart and Vascular Institute. "The good news is that you don't have to eliminate treats completely. Making informed choices and focusing on balance can help support long-term health."

What are added sugars?

According to federal nutrition guidance, added sugars are sugars and syrups added to foods and beverages during processing or preparation. Unlike naturally occurring sugars found in whole fruits, plain milk and unsweetened yogurt, added sugars typically provide calories without significant nutritional value.

Common sources of added sugar include:

- Candy

- Cookies and cakes

- Soft drinks

- Energy drinks

- Sweetened coffee beverages

- Sweet tea and other sugar-sweetened beverages

Health risks associated with too much added sugar

According to Centers for Disease Control, consuming too much added sugar may contribute to weight gain, heart disease and Type 2 diabetes.

Regularly consuming excessive amounts of added sugar may contribute to:

- Weight gain: Sugary foods and beverages can increase daily calorie intake and contribute to unwanted weight gain.

- Heart disease: Diets high in added sugar have been linked to an increased risk of cardiovascular disease.

- Type 2 diabetes: Frequent consumption of sugar-sweetened beverages is associated with a higher risk of developing Type 2 diabetes.

- Tooth decay: Sugar feeds bacteria in the mouth that produces acids capable of damaging tooth enamel.

- Poor nutrition: Foods high in added sugar can crowd out more nutrient-dense foods from the diet.

How much added sugar is too much?

According to the American Heart Association, most women should limit added sugar intake to no more than 25 grams, or about six teaspoons, per day. For men, the recommendation is no more than 36 grams, or approximately nine teaspoons, daily.

To convert grams of sugar into teaspoons, divide the number of grams by four.

Tips for a healthier Halloween

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

- Choose your favorites. Enjoy the candies you truly love rather than eating treats simply because they are available.

- Watch portion sizes. Consider enjoying a few pieces and saving the rest for another day.

- Prioritize balanced meals. Include protein, healthy fats and fiber-rich foods to help promote fullness and stable energy levels.

- Rethink sugary drinks. Choose water, unsweetened tea or sparkling water more often.

- Practice mindful eating. Slow down and savor treats without distractions.

Enjoy the treats without the tricks

Health experts emphasize that added sugar does not need to be eliminated from the diet. Instead, moderation and awareness are key.

"Halloween should be fun, and there's room for favorite seasonal treats," Akly said. "Instead of 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 substantial difference long after Halloween is over."

As families celebrate Halloween, Prisma Health encourages community members to enjoy the season while taking simple steps to support their overall well-being.