“Do you remember the packs of candy cigarettes?” a dining companion asked.

“Oh, yes. What about the pink bubblegum cigars?” another added.

“Of course. How about the little wax pop bottles with colored syrup?” a third mentioned.

I remembered all of these.

I recall thinking it was cool to puff on candy cigarettes and cigars. Fortunately, I didn’t take up smoking the real things.

We were practically bathing our teeth in sugar. The bubblegum cigars alone could have taken out a filling or two.

I also enjoyed wearing red wax candy lips to the dinner table. Of course, I was always reminded to remove them before eating.

Candy has been around for centuries. Early civilizations in Rome, Egypt, Greece and China used honey to coat fruits and flowers. Sweet foods were typically safe foods. 

However, over the course of history, some candy makers added ingredients to enhance color and flavor that are now known to be hazardous. Eventually, regulations were put in place to prevent the addition of substances such as lead and mercury.

As time progressed, people experimented by heating sugar to make hard candy and taffy. Others added nuts and other ingredients.

Candy evolved into a major industry that continues to this day. In fact, the National Confectioners Association reports that nearly every household (99.8%) purchased candy in 2025, with sales topping $55 billion.

Too much added sugar is not good for our health. Many health experts advise us to limit our added sugar intake to no more than 10% of total calories — 200 calories a day (50 grams) — on a 2,000-calorie-per-day diet.

The American Heart Association advises no more than 100 calories (25 grams) of added sugar per day. 

Why all the emphasis on sugar? Too much sugar is not only linked to tooth decay but also obesity, heart disease, liver disease, diabetes and high blood pressure.

On a positive side, sugar adds desirable flavor, helps preserve foods and helps bread rise.

Added sugar comes from a variety of sources, ranging from granola bars to pasta sauce, salad dressing and ketchup. The majority (32%) of our added sugar consumption comes from sweetened beverages such as pop and other soft drinks. One can of regular pop can have upwards of 16 teaspoons of sugar.

If you drink “regular” soda and want to cut back, try the small cans. Even better, swap to plain water or add a splash of juice. 

Candy (chocolate or otherwise) is another popular source of added sugar. We can all have a little chocolate as a sweet treat. Instead of a full bar of candy, have a snack-size piece and savor it. Feel the texture as it melts in your mouth.

Along with downsizing your sweet treats, try these tips:

• Trim the sugar in recipes such as brownies by one-third. Most recipes will still work with less sugar.
• Use naturally sweet applesauce in place of half of the fat for texture. That swap will also sweeten the recipe.
• Make mini muffins instead of full-sized muffins.
• Cut desserts into smaller pieces.
• Read and compare labels.
• Add some flavor with spices. Add a sprinkle of cinnamon to your coffee to give the illusion of sweetness.
• Sweeten cereal, such as oatmeal, with fresh fruit.
• Choose fruit canned in juice instead of syrup.

Have fun with sweet memories, but make choices that promote good health.

Here’s an easy recipe that also provides calcium from the yogurt. Honey is a natural sweetener with a distinctive flavor. It is high in fructose, which is naturally sweeter than other forms of sugar.

Honey Yogurt Fruit Dip

1 cup nonfat or low-fat plain yogurt
1 teaspoon vanilla
½ teaspoon cinnamon
2 tablespoons honey (or to taste)
Red and green apple slices (or fruit of choice)

Mix yogurt with cinnamon and honey. Rinse and slice apples right before serving. To help prevent browning, dip in orange juice.

Makes four servings. Each serving of dip has 70 calories, 0 grams (g) fat, 3 g protein, 13 g carbohydrate, 0 g fiber and 45 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – May 7, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu