How Much Sugar Per Day Is Too Much?

Sugar has gotten a bad rap and for good reason. It’s in almost every packaged food you pick up at the grocery store, and there seems to be quite a sugar addiction epidemic in the U.S.

If you don’t see the word “sugar” in the ingredients list, there is likely another form of it that you simply do not recognize. Given what we know about sugar intake and how too much sugar can be bad for you, how much sugar per day should we consume?

It seems our taste buds have adapted to the desire to crave sugar, and if our food has not been sweetened with it, it doesn’t taste nearly as good to many people. There is an upside here: Taste buds can adapt so you don’t crave all that sugar, but how? Read on to learn all about how to reduce sugar, along with with how many grams of sugar per day you should actual consume for optimal health.

How Much Sugar Per Day?

The American Heart Association recommends most American women consume no more than six teaspoons (25 grams or 100 calories) of added sugar per day. For men, it’s no more than nine teaspoons (36 grams or 150 calories) of added sugar per day.

Let’s not forget about the kids. How many grams of sugar per day should they consume? Children do not need so much sugar, yet it’s in everything. Sugar consumption for children should not go beyond three teaspoons of added sugar per day, which equates to 12 grams. Did you know that one cup of Fruit Loops contains 3.75 teaspoons of sugar? That’s over the recommended amount for kids.

On the plus side, the right sugar and right amount of it may help athletes. While we know that carbs, such as bananas, can help aid in both performance and recovery of athletes, it seems that there is a smarter way to ensure performance and recovery.

Research indicates that some forms of sugar are better than others. Subjects were evaluated after a 90-minute swim or a 24-hour period of fasting. The results showed that fructose is not the best choice for replenishing, but by using both glucose and fructose, glycogen is more rapidly restored in the liver, which can help repair overworked muscles and lead an athlete to being more prepared for the next workout.

You now have a sense of just how much sugar per day you should consume, but how do you track your sugar intake? The best way is to use a food tracker app.

Sugar Consumption in the U.S.

There are two types of sugars found in our diets. There are those that are truly natural that come from foods like fruit and vegetables, and there are added sugars and artificial sweeteners, such as those little blue, yellow and pink packets found at the coffee stand; white sugar; brown sugar; and even chemically manufactured sugars like high fructose corn syrup.

These added sugars are ingredients that are in foods like soft drinks, fruit drinks, candy, cakes, cookies, ice cream, sweetened yogurt, and grains like waffles, many breads and cereals.

Some common names for added sugars or foods with added sugars are:

• Agave
• Brown sugar
• Corn sweetener
• Corn syrup
• Fruit juice concentrates
• High fructose corn syrup
• Honey
• Invert sugar
• Malt sugar
• Molasses
• Raw sugar
• Sugar
• Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
• Syrup

What about those naturally occurring ones from fruit? Do they count? Well, sort of. Yes, those are better choices, but some foods are high in sugar so you still want to keep that in check if you’re diabetic or suffer from some sugar sensitive diseases.

It’s better to have the whole fruit, but choosing the right fruit is important. A medium-sized orange contains about 12 grams of natural sugar. A cup of strawberries contains about half that.

Dangers of High Sugar

While not having enough sugar can cause hypoglycemia, on the flip side, you can have too much sugar. That’s called hyperglycemia and may cause serious complications, such as:

• Cardiovascular disease
• Nerve damage known as neuropathy
• Kidney damage
• Diabetic neuropathy
• Damage to the blood vessels of the retina, diabetic retinopathy, which could cause blindness
• Cataracts or clouding in the eyes
• Problems with the feet caused by damaged nerves or poor blood flow
• Bone and joint problems
• Skin problems, including bacterial infections, fungal infections and non-healing wounds
• Infections in the teeth and gums
• Diabetic ketoacidosis
• Hyperglycemic hyperosmolar syndrome

There are more dangers of high sugar as well, which is why it’s vital to know how many grams of sugar per day you should consume.

1. Heart Problems

The JAMA reports that, in some cases, nearly one third of calories consumed per day come from sugar. The National Health and Nutrition Examination Survey gathered information that helped identify issues with too much sugar. The results indicate that most U.S. adults consume more added sugar than is recommended for a healthy diet, resulting in a higher risk cardiovascular disease mortality.

2. Diabetes, Obesity and Metabolic Syndrome

Diabetes is probably one of the most common problems with excessive sugar and is happening at staggering rates across the U.S. and beyond due to dietary changes, such as more ultra-processed foods, refined sugars and less daily activity.

When we consume too much sugar, the liver does all it can to convert the sugar into energy, but it can only do so much. Since it cannot metabolize all sugar that it receives if in excess, it then develops an insulin resistance, which can result in metabolic syndrome. (14)

3. Teeth Issues

Yes, it’s true that too much sugar can cause you to make a lot of trips to the dentist office. According to the American Dietetic Association and the Surgeon General’s report Oral Health in America, what you eat greatly affects your mouth — teeth and gums included.

Too much sugar can cause bacterial growth, resulting in decay and infections of surrounding tissues and bone.

4. Liver Problems

A diet high in sugar may cause problems with your liver, according to the American Diabetes Association. How it works is that when you eat a moderate amount of sugar, in any form, it’s stored in the liver as glucose until the body needs it for various organs to function properly, such as the brain. But if you have too much, the liver simply cannot store it all. What happens? The liver is overloaded so it turns the sugar into fat.

While sugar from natural sources, such as fruit, is far better than the fake, processed version, the liver doesn’t quite know the difference. Additionally, a condition known as nonalcoholic fatty liver disease may be caused by excessive consumption of soft drinks, which develops insulin resistance and increased oxidative stress to the liver.

On the other hand, if the body does not get enough sugar, it will use fat to supply energy. This is known as ketosis.

5. Potentially Cancer

Can sugar cause cancer? According to a study published in Integrative Cancer Therapies, there is a link between insulin and its effects on colon, prostate, pancreatic and breast cancer. It seems that sugar can even get in the way of cancer therapy, causing it to be less effective. By consuming more nutrients and less sugar, regularly exercising, and reducing stress, it’s possible to lower the risk of cancer and developing tumors.

High-Sugar Foods

Some foods are obvious sugar loads, but many foods may not be so obvious. If you want to know which foods have hidden sugar, read the labels. And, as always, eating real food in its original form, such as a piece of fruit instead of fruit juice, is better.

High-sugar foods:

• Sports drinks
• Sodas
• Chocolate milk
• Cakes, pies, doughnuts and pastries
• Candy
• Flavored coffees
• Iced tea with sugar
• Most cereals
• Granola bars
• Most protein bars/energy bars
• Ketchup, BBQ sauce and other sauces
• Spaghetti sauce
• Flavored yogurt
• Frozen dinners
• Dried fruits
• Fruit juices
• Some wine
• Canned fruits
• Canned baked beans
• Some breads
• Most smoothies

How to Reduce Sugar Intake

Reducing sugar intake is not as hard as you think, but if you’re addicted, it can take some practice and commitment just like any change.

1. Increase Your Fiber Intake

Fiber moves through the body undigested, helping keep you feeling full and satisfied to kick sugar cravings to the curb. Not only that, but dietary fiber also helps keep blood sugar levels steady, preventing a drop in sugar levels and side-stepping some potential negative effects of sugar withdrawal.

A few healthy high-fiber foods include vegetables, nuts and seeds and legumes. Remember to drink more water if you’re upping your fiber intake to prevent unpleasant digestive side effects, such as constipation.

2. Eat More Protein

Protein is great for reducing hunger and sugar cravings. Not only does a high-protein diet lower levels of ghrelin, the hunger hormone, but it also helps maintain normal blood sugar levels to prevent several sugar withdrawal symptoms.

Good sources of protein include grass-fed beef, lentils, wild fish, black beans, organic chicken and eggs. You can also keep a few high-protein snacks on hand for when sugar cravings strike.

3. Stay Hydrated

How many times have you felt your stomach grumbling, only to drink a glass of water and have it disappear? Thirst is often confused with hunger, and sometimes all it takes is drinking a bit of water and staying hydrated to squash cravings.

Next time you catch yourself eyeing a sugary candy bar or dessert, try drinking a glass of water, waiting half an hour and seeing if you’re actually hungry or just feeling thirsty.

4. Pack in Some Probiotics

Eating plenty of probiotic-rich foods helps increase the beneficial bacteria in your gut. Not only does this have far-reaching effects in terms of digestive health and immunity, but some research has even found that it could support healthy blood sugar levels and support a healthy appetite.

A few examples of nutritious probiotic foods include kombucha, kefir, tempeh, miso, kimchi and natto. Aim for a few servings per week to give your gut health a boost and minimize sugar cravings.

5. Up Your Intake of Heart-Healthy Fats

Fat, much like protein and fiber, can promote satiety while warding off sugar cravings. This is because fat is digested very slowly, so it keeps you feeling fuller for longer.

Of course, this doesn’t mean you should load up on the greasy burgers and fries in order to reduce your sugar cravings. Instead, opt for healthy fats from foods like avocados, nuts and seeds or coconut oil.

6. Satisfy Your Sweet Tooth Without Sugar

Just because you’re giving up extra sugar doesn’t mean you have to give up all things sweet forever. In fact, there are plenty of easy ways to satisfy your sweet tooth without piling on added sugar by the teaspoon. Fruit, for example, contains natural sugars, but it also contains loads of vitamins, minerals and fiber that make it a much healthier choice.

Additionally, stevia is a natural, no-calorie sweetener that can sweeten up foods without the negative health effects of sugar. Look for green leaf stevia, the least processed form of stevia, to make sure you’re getting the real deal.

Risks and Side Effects

As noted above, if you’re diabetic or have any symptoms that suggest you are diabetic, have a heart problem, cancer or any disease, make an appointment with your doctor right away. Sugar, among other things, can make matters worse. Getting the proper diagnosis and then consuming a diet rich in nutrients and less sugar can offer amazing benefits to your health.

Additionally, sugar can cause liver problems and obesity. Your doctor and a nutrition expert can help you make positive changes in your diet by limiting sugar and adding nutrient-rich foods.