by Margaret S Garrett - Published 6 months ago

Costco Sugar Swaps: Dietitian's Top 10 Picks

Many foods, from breakfast cereal to energy bars, contain hidden sugar. This is because sugar is a cheap way for food manufacturers to improve flavor. Without carefully checking nutrition labels and choosing healthier sugar alternatives while grocery shopping, you might be consuming more sugar than you realize.

How Much Sugar Should I Consume?

The Dietary Guidelines for Americans recommends limiting daily sugar intake to less than 50 grams, even less for those consuming under 2,000 calories per day. The American Heart Association suggests that added sugars should make up no more than 6% of your total calorie intake.

This translates to roughly 100 calories or 6 teaspoons for women, and 150 calories or 9 teaspoons for men on average. However, numerous foods contain added sugars, making it easy to exceed your expected sugar intake.

Fortunately, Costco offers a selection of healthier sugar alternatives.

10 Costco Substitutions to Reduce Sugar Consumption

Making small food swaps while grocery shopping can help you achieve your goals of eating a balanced diet and reducing sugar consumption.

Checking nutrition labels is a reliable method to determine sugar content, but reading fine print can make shopping take longer.

To assist you during your next Costco visit, Healthyawen consulted a registered dietitian for lower-sugar alternatives to swap out at the warehouse.

1. Replacing sugar-sweetened drinks

Sugar-laden drinks such as soda and even fruit juices often contain excessive sugar. A cola can contain a substantial 39 grams of added sugar in a 12-ounce can. Bottled fruit punch may have 28 grams of added sugar in an 8-ounce serving.

Instead of buying soda, opt for OLIPOP, a prebiotic-infused fizzy drink with only 2 grams of sugar per can. You can also choose sugar-free sparkling water from brands like Kirkland, Spindrift, and La Croix.

2. Replacing ice cream

Chocolate-covered ice cream bars, while refreshing, contain 25 grams of sugar per bar. An ice cream sandwich can have 11 grams of sugar.

For a lower-calorie swap, try Yasso Frozen Greek Yogurt Bars. These bars come in a variety of flavors and contain only 9 grams of added sugars.

3. Replacing fruit-flavored snacks

Fruit-filled cereal bars are convenient, but a blueberry cereal bar has 11 grams of added sugar. Gummy-style fruit snacks, despite their name, contain 11 grams of sugar per serving and no actual fruit.

Try “That’s It” Mini Fruit Bars for a healthy alternative. These treats have up to 13 grams of total sugar but no added sugar, all coming from natural fruit sugars. They also contain fiber as they are made with whole fruits.

4. Replacing traditional breakfast cereal

Sugar-coated cornflakes, a common breakfast cereal, contain 12 grams of sugar in a ¾ cup serving. Cereals with bran flakes and raisins can also be high in added sugar, with some containing up to 9 grams per serving.

For a lower-sugar option, consider NuTrail Keto Nut Granola Blueberry Cinnamon 2-Pack, which has no added sugar and 3g of fiber per serving.

5. Replacing sports drinks

Sports drinks, often seen as a healthier alternative to sodas, can contain significant amounts of sugar. A 16-ounce bottle of some sports drinks can have 24 grams of sugar.

If you’re looking to reduce sugar intake, consider switching to hydration options like Liquid IV or Liquid IV Sugar-Free.

6. Replacing yogurts with added sugars

Yogurt, known for its probiotics and protein content, can also be a source of added sugar. Some varieties, like Yoplait Original Single-Serve Strawberry Cheesecake, contain 13 grams or more of added sugar per serving.

If you're seeking the advantages of yogurt, switch to plain yogurt like Oiko Triple Zero. Add fresh berries or granola and honey for enhanced flavor!

7. Replacing chocolate snacks

Who wouldn't enjoy a sweet treat occasionally? While there's always a place for candy, for a sweet indulgence without the added sugar common in many chocolate snacks, try Chocxo Dark Chocolate Coconut Cups.

8. Replacing bars with added sugar

Protein bars are a great choice for energy or a quick boost before exercising. Some protein bars use up to 16 grams of sugar for added flavor.

Rxbars have no added sugars and are available at Costco at the most affordable prices.

9. Replacing granola bars with added sugars

Granola bars are another fantastic on-the-go snack option. However, many granola bars contain more sugar than you might expect. Some can have as much as 12 grams per bar.

Instead of other granola brands, consider Made Good Granola Minis, which contain less added sugar.

10. Replacing sweetened almond milk

Almond milk is a great dairy-free option. It can be used in cooking, cereal, coffee, or as a beverage. However, sweetened almond milk can contain up to 15 grams of sugar in an 8-ounce serving.

Switch to Kirkland Signature’s Unsweetened Almond Milk to enjoy the benefits of non-dairy milk without the added sugar.

Achieve Dietary Balance Through Simple Substitutions for a Healthier Lifestyle

Staying within the recommended sugar intake offers many health benefits. Excessive sugar consumption leads to excess energy without essential nutrients, potentially causing weight gain.

Sugar can increase the risk of type 2 diabetes, heart disease, and high blood pressure. Choosing low-sugar alternatives can help you stay within the recommended sugar intake, maintain a healthy weight, and improve your overall health.