Newer guidelines now explicitly warn that added sugars may make you fat. Why? Because chemically, there is no difference between added sugars and those found naturally in foods. But many foods bought in stores like cereals, cookies and even soups have that extra sugar. That means its much harder to get the nutrients you need without taking in too many calories. 
How? It’s easy:
- Choose foods like reduced or no sugar added cereals or applesauce.
- Spice it up by sprinkling cinnamon, nutmeg or vanilla in a recipe to enhance flavor without having to add sugar.
- Modify recipes by lowering the amount of sugar in your favorite baking recipes by 15 percent without changing texture or flavor.