10 Best Costco Sugar Swaps, According to a Dietitian

10 Best Costco Sugar Swaps, According to a Dietitian

Everything from breakfast cereals to energy bars can unexpectedly contain high amounts of sugar. Food manufacturers often use sugar as an inexpensive way to enhance flavor. If you’re not closely checking nutrition labels and making conscious sugar swaps while grocery shopping, you could be consuming more sugar than you realize.

How Much Sugar Should You Consume?

The Dietary Guidelines for Americans recommend limiting daily sugar intake to less than 50 grams—lower for individuals consuming less than 2,000 calories daily. The American Heart Association advises that added sugars should comprise no more than 6% of your total calorie intake. This equals about 100 calories or 6 teaspoons for women and 150 calories or 9 teaspoons for men. Unfortunately, added sugars are hidden in many foods, making it easy to exceed these limits.

Fortunately, Costco offers a range of healthier sugar swaps to help reduce your sugar intake.

Track Your Sugar Intake

Want to know how much sugar you consume daily? Consider tracking with an app to stay informed about your diet.

10 Best Costco Sugar Swaps for Lower Sugar Intake

Reaching your health and nutrition goals can be easier with these simple swaps found at Costco. These options are recommended by a registered dietitian to help you lower sugar intake.

1. Swap Sugar-Sweetened Beverages
   Regular sodas and fruit juices often have high sugar content. A can of soda can contain up to 39 grams of sugar, while bottled fruit punch may contain 28 grams per 8-ounce serving. For a healthier swap, try OLIPOP, a fizzy drink with just 2 grams of sugar and beneficial prebiotics. Other zero-sugar options include Kirkland, Spindrift, and La Croix sparkling waters.

2. Swap Ice Cream
   Chocolate-covered ice cream bars and sandwiches can contain 25 grams and 11 grams of sugar respectively. Try Yasso Frozen Greek Yogurt Bars, which offer great taste with just 9 grams of sugar per bar.

3. Swap Fruit-Flavored Snacks
   Fruit cereal bars and gummy snacks can contain up to 11 grams of sugar per serving. Instead, try “That’s It” Mini Fruit Bars, which are made from whole fruits and contain no added sugar while providing natural sweetness and fiber.

4. Swap Traditional Breakfast Cereal
   Sweetened cereals can have up to 12 grams of sugar per ¾ cup serving. Try NuTrail Keto Nut Granola Blueberry Cinnamon 2-Pack with zero added sugars and 3 grams of fiber per serving.

5. Swap Sports Drinks
   Some sports drinks contain 24 grams of sugar per 16-ounce bottle. For a healthier alternative, consider Liquid IV or Liquid IV Sugar-Free.

6. Swap Yogurts With Added Sugars
   While yogurt offers nutritional benefits, some contain more than 13 grams of added sugar per serving. Opt for plain yogurts like Oiko Triple Zero and add fresh berries, granola, or a touch of honey for flavor.

7. Swap Chocolate Snacks
   For a sweet treat with less sugar, try Chocxo Dark Chocolate Coconut Cups instead of traditional high-sugar chocolates.

8. Swap Bars With Added Sugar
   Many protein bars contain up to 16 grams of sugar. Rxbars, available at Costco, contain no added sugars and make a healthier snack or workout boost.

9. Swap Granola Bars With Added Sugars
   Some granola bars can contain up to 12 grams of sugar. Made Good Granola Minis offer a lower-sugar alternative.

10. Swap Sweetened Almond Milk
    Sweetened almond milk can have up to 15 grams of sugar per 8-ounce serving. Switch to Kirkland Signature’s Unsweetened Almond Milk for all the benefits without the sugar.

Balance Your Diet With Simple Swaps for Better Health

Adhering to recommended sugar limits has numerous health benefits, such as reducing excess calorie consumption, maintaining a healthy weight, and lowering the risk of type 2 diabetes, heart disease, and high blood pressure. Making lower-sugar swaps is a simple way to support overall health and well-being.