Ah, sugar—the sweet temptation that finds its way into so many of our favorite treats, from brownies to cookies, and even that refreshing scoop of ice cream on a hot day. But while our taste buds rejoice, our health might be taking a hit. The reality is that most of us consume too much sugar. So, how can we strike the right balance between satisfying our sweet tooth and staying healthy? Let’s dive into the details, exploring how much sugar is considered healthy, the different types of sugars, and what happens when we overindulge.
Natural vs. Added Sugar: Understanding the Difference
Sugar comes in many forms, and not all sugars are created equal. Essentially, sugars are carbohydrates, the body’s preferred source of energy. But there are different types:
- Glucose: A simple sugar that serves as the building block of carbohydrates.
- Fructose: Another simple sugar, naturally found in fruits, root vegetables, and honey.
- Sucrose: Commonly known as table sugar, composed of equal parts fructose and glucose.
- Lactose: The sugar found naturally in milk, made up of glucose and galactose.
These sugars are naturally present in fruits, vegetables, grains, legumes, and dairy products. However, sugar also occurs naturally in sugarcane and sugar beets as sucrose. This sucrose is processed to make white sugar, which is then added to various processed foods and beverages.
High fructose corn syrup (HFCS) is another common type of added sugar, made from corn and used widely in soft drinks and baked goods. While natural sweeteners like honey, maple syrup, and agave are often considered healthier, they are still classified as added sugars when used in food products.
The main sources of added sugars in the American diet include sugary soft drinks, desserts, and sweet snacks such as cookies, candy, and cereal bars. The key is moderation, but how much is too much?
How Much Sugar Should You Eat per Day?
According to the USDA, the average American adult consumes about 17 teaspoons (68 grams) of added sugar daily. This is well above the recommendations from the 2020-2025 Dietary Guidelines for Americans, which suggest that less than 10% of your daily calories should come from added sugars. For someone following a 2,000-calorie diet, this translates to no more than 12 teaspoons or 48 grams of sugar per day.
The American Heart Association (AHA) is even stricter, recommending that women consume no more than 6 teaspoons (24 grams) of added sugar daily, and men no more than 9 teaspoons (36 grams).
It’s easy to surpass these limits without realizing it, as added sugar can be found in many everyday foods and drinks, from that flavored coffee you pick up on the way to work to the store-bought yogurt parfait that seems like a healthy choice. Even seemingly innocent items like sauces and salad dressings can contribute to your daily sugar intake.
How to Spot Natural and Added Sugars in Foods
Thankfully, it’s now easier to identify added sugars in packaged foods, thanks to updated FDA regulations requiring food companies to list them on the Nutrition Facts panel. Look for the “Includes X grams of added sugars” line under the “Sugars” section to know exactly how much of the sugar in the product is added.
For example, if a food label says there are 10 grams of sugar in total, and 8 grams of added sugars, then you know that only 2 grams are naturally occurring. The ingredients list can also be a clue—if a dried fruit product lists “mangoes, sugar,” then some of the sugar is added, whereas if it just says “mangoes,” all the sugar is naturally occurring.
A general rule of thumb: fresh fruits, vegetables, and plain dairy products contain only natural sugars. Anything else likely has some added sugar.
What If You Have Diabetes?
If you’re managing diabetes, you might wonder how added sugar fits into your diet. According to the AHA, the recommendations for sugar intake don’t change for those with diabetes. While everyone can benefit from limiting added sugar, small amounts can still be incorporated into a balanced diet.
There’s ongoing debate about the link between sugar consumption and diabetes, but studies have shown a strong connection between sugary beverages and the development of type 2 diabetes. The American Diabetes Association advises avoiding sugar-sweetened beverages and opting for water instead to help prevent type 2 diabetes.
If you’re trying to cut back on sugary drinks, start by reducing the amount of sugar you add to your tea or coffee, or switch to unsweetened flavored seltzers. You can also add herbs, fruits, or a splash of lemon to your water to make it more enjoyable.
What If You Want to Lose Weight?
When it comes to weight loss, sugar can be a tricky opponent. The problem often isn’t just the obvious culprits like candy and soda but also seemingly healthy options like juice bars, smoothies, and acai bowls, which can be loaded with sugar. These can easily add up to 40, 50, or even 60 grams of sugar—comparable to a can of soda.
Even natural sweeteners like honey, agave, and coconut sugar can cause a spike in blood sugar and trigger insulin release, putting your body into fat-storage mode. Instead of counting every gram of sugar, focus on eating one or two servings of fruit per day, with an emphasis on berries, which are high in fiber and lower in sugar than other fruits.
What Happens If You Eat Too Much Sugar?
While sugar is essential for energy, overconsumption can lead to a host of health problems. Excess sugar is stored as fat, contributing to weight gain—a risk factor for chronic diseases like heart disease, diabetes, and cancer.
High sugar intake is also linked to an increased risk of heart disease and metabolic syndrome, a condition characterized by obesity, high blood pressure, high blood sugar, and abnormal cholesterol levels. On the flip side, reducing added sugar in your diet can decrease your risk of developing type 2 diabetes and other chronic conditions.
The Bottom Line
Sugar often gets a bad rap, but it’s important to remember that it’s also the body’s preferred energy source and can add flavor to food. The key is to be mindful of added sugars, which offer no nutritional value and can contribute to weight gain and chronic diseases when consumed in excess. Instead, focus on whole foods like fruits and vegetables, and enjoy sweets in moderation.
Don’t stress over every gram of sugar, but if you’re looking to lower your intake, consulting a registered dietitian can help you achieve your health goals without sacrificing the joy of eating.
