Not all sugars are the same.
The daily amount that’s considered reasonable depends on whether that sugar is naturally present in whole foods or added during processing. This guide explains how much sugar is recommended, why it matters, how to read labels, and practical ways to cut back—without making your diet feel restrictive.
Added vs. Natural Sugar: What’s the Difference?
- Natural sugars are found in whole foods like fruit (fructose) and dairy (lactose). These come packaged with fiber, water, vitamins, minerals, and other compounds that slow digestion and support health.
- Added sugars are put into foods or drinks during processing or at the table (e.g., table sugar, honey, maple syrup, agave, high-fructose corn syrup).
Your body can break down both, but the health impact differs. Natural sugars in whole foods come with fiber and nutrients that moderate blood sugar swings and promote satiety. Added sugars tend to be concentrated sources of calories without the same nutritional value.
How Much Added Sugar Per Day?
Current guidance focuses on added sugars, not natural sugars.
- Dietary Guidelines for Americans: keep added sugars to no more than 10% of total daily calories. On a 2,000-calorie diet, that’s up to 12 teaspoons or 50 grams per day.
- American Heart Association (more conservative): about 6% of calories from added sugar—roughly 6–9 teaspoons (25–36 grams) for a 2,000-calorie diet.
- Children: no added sugar for children under 2 years old; for ages 2 and up, aim for no more than 6 teaspoons (25 grams) per day.
A practical conversion: 1 teaspoon of sugar = 4 grams. For context, a typical 12-ounce soda has around 39 grams (about 10 teaspoons) of added sugar.
Why Limiting Added Sugar Matters
High added sugar intake is linked with several health concerns, particularly when much of it comes from sugar-sweetened beverages (SSBs). The evidence base includes large observational studies and systematic reviews. While not every study agrees—and causation can be hard to prove—there are consistent patterns worth noting.
- Weight gain and obesity: Extra sugar can raise calorie intake without triggering fullness, especially from beverages.
- Dental health: Added sugars are a key driver of cavities across age groups. Keeping added sugars under 10% of calories helps reduce risk.
- Heart health: Higher added sugar intake, especially from SSBs, is associated with increased cardiovascular risk in observational research.
- Type 2 diabetes: Sugary drinks are associated with higher diabetes risk; overall added sugars appear to be part of a broader pattern involving excess calories and poor diet quality.
- Non-alcoholic fatty liver disease (NAFLD): Higher intake of fructose-rich drinks is associated with NAFLD in observational studies.
Where Added Sugar Hides
Beverages are the top source of added sugars in the American diet, contributing roughly half of intake. Obvious sources include soda, energy drinks, and sweetened coffees and teas. Less obvious sources include:
- Breakfast cereals and bars
- Flavored yogurts
- Breads, sauces, and condiments (e.g., ketchup, some sandwich breads)
- Packaged snacks and desserts
Reading labels helps you spot where grams add up.
How to Read the Nutrition Facts Label
- Total Sugars: includes both natural and added sugars.
- Added Sugars: the portion that’s added during processing or preparation.
Example: If Total Sugars = 10 g and Added Sugars = 1 g, then 9 g are naturally occurring. If both numbers are the same, all sugar in that product is added sugar.
Is Fruit Okay If I’m Cutting Sugar?
Yes—whole fruit is generally encouraged. The fiber and water in fruit slow absorption, help regulate appetite, and deliver micronutrients and phytochemicals. If you’re watching blood glucose, consider pairing fruit with protein or fat (e.g., apple + peanut butter) and keep portions steady across the day. Dried fruit is more concentrated and sticky, so it can raise dental risk and calorie intake more quickly—use smaller portions.
Are “Natural” Sweeteners Better?
Honey, maple syrup, coconut sugar, and agave are still added sugars. They may add flavor differences or contain trace compounds, but gram for gram they contribute similar calories and can raise blood sugar. If you use them, do so sparingly and count them toward your daily added-sugar limit.
Artificial Sweeteners and Brain Health
Many people switch to non-nutritive sweeteners (e.g., aspartame, sucralose, saccharin) to cut calories. Some observational studies have reported associations between high intake of artificially sweetened beverages and higher risks of stroke or dementia. Proposed explanations include effects on the gut microbiome, metabolic responses, or taste preference changes that influence overall diet quality.
Evidence is not conclusive, and randomized controlled trials on cognitive outcomes are limited. A practical approach: use diet sodas or packets sparingly, avoid relying on them as a staple, and prioritize water and unsweetened beverages. If you do use them, focus on improving overall dietary quality at the same time.
A Simple Daily Framework
- Target added sugars:
- Adults: stay near 6–10% of daily calories from added sugar (about 25–50 g on a 2,000-calorie diet; many do better at the lower end).
- Kids over 2: keep added sugars ≤25 g/day; under 2: aim for zero added sugars.
- Build meals around:
- Vegetables, fruits, beans, lentils, whole grains, nuts, seeds, fish, eggs, and lean proteins.
- Choose beverages wisely:
- Water most of the time; treat sugary drinks (including fruit juices) as occasional.