Unexpected products to watch for added sugars, and how to use them

As part of USDA's final rule issued in April 2024, added sugars in school nutrition programs will now have specific limits. These limits will be implemented in a phased approach. Phase 1 goes into effect for school year 2025-2026 and includes added sugar limits for breakfast cereals, flavored milk, and yogurt. There are other products to pay attention to as well, even though they don't have specific added sugar guidelines.
- Canned fruits must be packed in water, 100% juice, light syrup, or extra light syrup. Would you be surprised to learn that one 1/2 cup serving of diced peaches in light syrup still has 15 grams of added sugars? To reduce added sugars as much as possible, use fruit canned in water or 100% juice.
- Frozen fruits sometimes include sugar for texture and taste. Smoothie blends may also be presweetened. Look for frozen fruit options with no added sugars.
- Some dried fruits have sugar added to keep pieces separated, and to make them less tart. Remember to look at added sugars when considering dried fruits for your menus.
What are the best ways to use these options?
Frozen, canned, and dried fruits are convenient and have consistent quality. However, there are some texture differences that should be taken into account.
- When frozen, water in fruit turns into ice crystals. These ice crystals cause cell breakage, so the fruit loses some shape and texture. When thawed, the fruit is then softer and sometimes a little mushy. For best results, use these in applications where the texture won't be obvious. Frozen fruit works well in smoothies, baked recipes, and parfaits.
- Canned fruit has the texture of baked fruit because it essentially is. High temperatures used for canning cooks the fruit, which softens it and causes some breakdown. Canned fruit can be served to students as-is, but may be more enjoyable in recipes. As with frozen, canned fruits work well in smoothies, baked foods, and parfaits. They can also work well when warmed and spiced with cinnamon and vanilla extract.
- Dried fruits have had much of their water removed. Most are chewy, like raisins, but some are crunchier, like banana chips. Raisins and cranberries are often well-accepted when served by themselves. Try offering dried fruits that are naturally sweeter, like prunes (dried plums) and dates. Put dried fruits without added sugars (e.g., raisins, apricots) on the menu more often than those that tend to be sweetened (e.g., cranberries and cherries).
Condiments can also have added sugars.
Amounts of added sugars in 1 tablespoon:
- BBQ – 8.5 grams
- Ketchup – 4 grams
- Honey – 17 grams
- Syrup – 11 grams
- Ranch – 2 grams
- Jelly – 9 grams
The sugar amounts listed are based on averages of popular products. Remember, sugar amounts will differ depending on the portion size. A dip cup will likely have more than one tablespoon, for example.
Condiments are expected to be served with certain foods, like chicken nuggets.
For these menu items, portion size is key. Distribute packets or cups on the serving line, or set limits on how many students can take. You can also incorporate condiments as toppings. For example, you could serve chicken in a “popper” bowl, with ranch or barbecue drizzled over the top.
Condiments can also be used as ingredients in recipes. We will discuss this further in the next blog post!