Healthy snacks can help you slash added sugar and boost energy

Health experts are urging people to cut back on added sugars in their daily diets. Both the American Heart Association and the Dietary Guidelines for Americans set clear limits to avoid energy crashes and long-term health risks. Choosing the right snacks can help maintain steady energy while keeping sugar intake in check.

The American Heart Association advises women to consume no more than 25 grams of added sugar per day. For men, the limit is slightly higher at 36 grams. These recommendations align with their suggestion to keep added sugars below 6% of total daily calories.

The Dietary Guidelines for Americans take a slightly broader approach, recommending less than 10% of daily calories from added sugars. On a 2,000-calorie diet, this translates to roughly 30–50 grams per day, or about 6–10 grams per meal or snack.

Snacks high in added sugar often cause a rapid spike in blood sugar, followed by a sharp drop. This can leave people feeling tired, hungry, and craving even more sugar. Instead, experts suggest snacks that provide lasting energy and keep hunger at bay.

Natural sugars, like those found in fruit and milk, are less problematic. These foods contain fibre, protein, or other nutrients that slow sugar absorption. For example, apple slices with nut butter offer soluble fibre, protein, and healthy fats for a balanced boost. Similarly, Greek yogurt with berries and chia seeds delivers protein, antioxidants, and omega-3s without excess sugar. Plain yogurt is a better choice than flavoured varieties, which often contain hidden added sugars.

Hummus with veggies is another smart option. It provides plant-based protein, fibre, and healthy fats to keep energy levels stable between meals.

Cutting back on added sugars doesn't mean giving up satisfying snacks. Options like fruit with nut butter, plain yogurt with seeds, or hummus with vegetables offer balanced nutrition without the downsides of sugar spikes. By making small changes, people can stay within recommended limits while keeping energy steady throughout the day.