Guest blog by Lillian Craggs-Dino, DHA, RDN, LDN, FASMBS-IH We eat a lot of sugar, and with the holiday season approaching, consumption is likely to increase even more. Children alone may consume over 3 cups of sugar per day just from Halloween candy.1 The American Heart Association (AHA) estimates that adults consume approximately 60 pounds of sugar per year, mostly from beverages, sweets, and desserts.2 While sugar can provide quick energy and flavor to cooking, excessive sugar intake is harmful. High sugar consumption has been linked to elevated triglycerides, fatty liver, heart disease, and metabolic syndrome. Patients with metabolic and bariatric surgery face additional risks from excessive sugar, including dumping syndrome, weight regain, and exacerbation of food addiction or maladaptive eating habits. Proper sugar management is a critical part of long-term weight loss and weight management for any individual. Understanding Sugar Labels and Hidden Sugars One challenge is that sugar goes by many names, including sucrose, corn syrup, and fructose, making food labels confusing. Nutrition labels typically list total sugar and added sugar, which can help guide choices. For those following a bariatric diet or taking GLP-1 therapies, consider the following: Look for products with single-digit total sugar per serving (0-9 grams). Calculate sugar as 5-10% of total daily calories. For example, if someone consumes 1,000 calories per day, acceptable sugar intake would be roughly 12.5-25 grams per day. Although this may seem like a lot, sugar is naturally present in many foods, such as dairy, fruits, and vegetables, and is also added to numerous processed products, making it easy to exceed recommended amounts. Key Terms on Food Labels for Weight Management Everyone should understand common food label terminology: Sugar-free: less than 0.5 gram of sugar per serving Reduced sugar: at least 25% less sugar than the regular version No sugar added or without added sugars: no sugar added during processing Tips for Reducing Sugar During the Holidays With the holidays under way, consider flavorful alternatives to sugar. Herbs and spices can add sweetness and depth to recipes without the negative effects of sugar: Cinnamon Nutmeg Sweet basil Allspice These options are seasonal, aromatic, and provide additional health benefits without extra calories, supporting weight loss and management goals. Empowering You to Make Healthier Sugar Choices Sugar can still be enjoyed after bariatric surgery or while taking GLP-1 therapy, but it is important to limit intake and make healthful choices to maintain weight loss and overall health. Strategies include: Reading and understanding nutrition labels Self-monitoring sugar intake Substituting herbs and spices for sugar when possible The goal is empowerment, not perfection. You can enjoy the holidays without guilt while maintaining control over sugar intake and continuing to support healthy weight loss, weight management, and nutrition goals. Interested in learning more ways to have a healthier holiday? Check out these articles: Healthy Holiday Eating After Metabolic and Bariatric Surgery Bariatric Guide to Surviving the Holiday Season Holiday Weight Gain—A Gift You Can Certainly Return Finding Gratitude Through Enjoyment: Bariatric Self-Care For The Holidays References 1. 15 mind-blowing facts about Halloween candy consumption in the US. Business Insider. Accessed from https://www.businessinsider.com/halloween-candy-consumption-usa-facts-statistics-2019-10. 2. American Heart Association. 2024. Accessed from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much.