A New Way to Think About Sugar

 Understanding Sugar So You Can Protect Your Health

Practical guidance for adults in our Latin American and urban New Jersey communities

Sugar is part of everyday life—cafecito with sugar, sweet breads, juices, sodas, and desserts shared with family and friends. The problem is not enjoying these foods occasionally; it is how much added sugar creeps into everyday meals through drinks, snacks, and packaged foods. Over time, too much added sugar can raise blood sugar, increase weight, and strain the heart, liver, and blood vessels

For many people in their 40s–80s, especially in Latin American and urban communities, high sugar intake is strongly linked to prediabetes, type 2 diabetes, fatty liver, and heart disease. Learning where sugar hides and how to cut back—without losing your cultural foods—can help you feel better now and prevent serious problems later.

Tips for making smarter sugar choice

● Read labels and look for “Added Sugars”; compare brands and choose the lower option when you can.

● Swap sugary drinks (soda, sweet teas, jugos en botella, energy drinks) for water, seltzer, or unsweetened tea most days.

● Keep traditional sweets (pan dulce, flan, cakes) for special occasions instead of daily habits.

● Pair carbohydrates with protein and fiber (for example, fruit with nuts, tortilla with beans) to avoid sharp blood sugar spikes.

● Reduce the sugar you add to coffee or tea little by little so your taste can adjust.

● Plan your sweets: decide when you’ll enjoy them so you feel in control instead of “cheating.”

When to call your doctor

● You feel very thirsty, urinate often, or notice blurry vision.

● You have unexplained weight loss, fatigue, or frequent yeast/skin infections.

● You have a family history of diabetes and want to check your personal risk.

● You already have diabetes and feel unsure how to adjust sugar in your diet.