Milly Gaines
Sugar is one of the main causes of tooth decay and is linked to several health problems, including diabetes, obesity, and an increased risk of heart disease, some cancers, and type 2 diabetes. The recommended daily allowance of added sugar for men is 9 teaspoons (36 grams or 150 calories), and for women, it is 6 teaspoons (25 grams or 100 calories). The Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of total calories per day, which is 50 grams of sugar for a 2,000-calorie diet. However, other healthcare organizations recommend a lower limit of 25 grams of added sugars per day.
Recommended Daily Allowance (RDA) for Sugar in a Diet
| Characteristics | Values |
|---|---|
| Recommended daily sugar intake for men | 9 teaspoons (36 grams or 150 calories) |
| Recommended daily sugar intake for women | 6 teaspoons (25 grams or 100 calories) |
| Average daily sugar intake for Americans | 17 teaspoons (270 calories) |
| Dietary Guidelines for Americans recommendation for a 2,000-calorie diet | 50 grams (200 calories, 12 teaspoons) |
| United Kingdom's NHS recommendation for daily sugar intake | 30 grams (120 calories, 5% of total calories) |
| World Health Organization (WHO) recommendation for daily sugar intake | 25 grams (100 calories) |
| Natural sugars | Fructose (found in fruits and vegetables), lactose (found in milk) |
| Added sugars | Sucrose, high fructose corn syrup, honey, table sugar, maple syrup |
| Food and drinks with added sugars | Soft drinks, candy, baked goods, sugar-sweetened beverages, desserts, sweets, breakfast cereals, yogurt |
| Health effects of excess added sugar consumption | Diabetes, obesity, tooth cavities |
| Strategies to reduce sugar intake | Choose water, lower-fat milk, or no-added-sugar drinks; gradually reduce sugar in hot drinks and cereal; use natural sweeteners like stevia and monk fruit; limit fruit juice and smoothies to 150ml per day |
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What You'll Learn
Natural vs. added sugars
There are two types of sugars in foods: naturally occurring sugars and added sugars. The sources of added sugars in the American diet include sugar-sweetened beverages, baked goods, desserts, and sweets.
Natural Sugars
Naturally occurring sugars are found in foods such as fruit (fructose) and milk (lactose). They are also found in starchy vegetables, whole or minimally processed carbohydrates like brown rice and whole-grain pasta, and other dairy products like yoghurt and cheese. Natural sugars are processed more slowly, keeping your metabolism stable over time. This means that your blood glucose level stays elevated for longer. Sugar is used by the body as a source of quick energy. When it is not used, your body will store it for later.
Added Sugars
Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation, such as adding sugar to your coffee or cereal. They also include white sugar, brown sugar, honey, and other added sweeteners that are chemically manufactured, such as high-fructose corn syrup. Added sugars are typically processed quickly, either immediately used for energy or sent directly to the liver for fat storage. Your blood glucose level drops quickly after eating added sugars, which can leave you hungry, irritable, and craving more sugar. When this happens, you may not be able to make smart choices about what and how much to eat, which could contribute to weight gain.
How to Identify Added Sugars
Food labels contain a list of sugars in foods. Understand what the packaging means: sugar-free means that there are fewer than 0.5 grams of sugar per serving; reduced sugar or less sugar means that an item contains at least 25% less sugar per serving compared to a standard serving; and no added sugars or without added sugars means that no sugars or sugar-containing ingredients were added during processing.
Recommended Daily Allowance (RDA) for Sugar
The American Heart Association recommends that men consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, and women consume no more than 6 teaspoons (25 grams or 100 calories) per day. The Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10% of total calories per day. For example, for a 2,000 calorie daily diet, that would be 200 calories or 50 grams of added sugars per day.
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How to read nutrition labels
The recommended daily allowance of sugar for men is no more than 9 teaspoons (36 grams or 150 calories) and for women, it is no more than 6 teaspoons (25 grams or 100 calories). The average daily intake of added sugar for adults and young adults in the U.S. is about 17 teaspoons, which is 2 to 3 times the recommended amount.
Nutrition labels are a great way to keep track of your sugar intake and make healthier choices. Here are some tips on how to read them:
- Serving Information: The first thing to note is the serving size and the number of servings in the package. This information is standardised to make it easier to compare similar foods. However, it is important to note that the serving size is not a recommendation of how much you should eat. All the nutrient amounts listed on the label, including calories, refer to one serving. So, if you eat two servings, you will be consuming double the nutrients and calories.
- Calories: Calories are a measure of the energy you get from a serving of food. To maintain a healthy body weight, balance the number of calories you consume with the number you burn. A 2,000-calorie diet is a general guideline for nutrition advice.
- Nutrients: The nutrition label will list the amounts of specific nutrients in the product. Focus on the amount of saturated and trans fats rather than total fats. Avoid trans fats altogether. Be wary of low-fat products as they often have added sugar.
- Ingredients: Ingredients are listed by quantity, from highest to lowest. Scan the first three ingredients as they make up most of what you are eating. If these include refined grains, sugar, or hydrogenated oils, the product is likely unhealthy. Opt for products with whole foods listed in the first three ingredients. An ingredients list longer than 2-3 lines suggests the product is highly processed.
- Sugar: The "of which sugars" figure on the nutrition label describes the total amount of sugars from all sources, including free sugars, and those from milk, fruits, and vegetables. This can help you compare labels and choose foods lower in sugar.
- Daily Value (DV): The % Daily Value (%DV) on the nutrition label is a useful guide to understand how a serving of the product contributes to your daily diet.
- Claims: Be cautious of health claims on the front of packaging. These are often used as a marketing strategy and can be misleading.
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Recommended daily sugar intake
There are two main types of sugar to consider in your diet: natural sugars and added sugars. Natural sugars, such as fructose in fruits and vegetables and lactose in milk, are generally considered part of a balanced diet. Added sugars, on the other hand, are abundant in processed foods like soft drinks, candy, and baked goods. These include sugars like sucrose and high-fructose corn syrup, which are added during food processing or come from concentrated fruit or vegetable juices.
While there is no definitive answer to how much sugar one should consume daily, as it may depend on various factors, healthcare organizations like the American Heart Association (AHA) and the United Kingdom's National Health Service (NHS) have provided some guidelines. According to the AHA, men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, while women should limit their intake to no more than 6 teaspoons (25 grams or 100 calories). This is significantly lower than the average intake in the US, where adults and young adults consume about 17 teaspoons of added sugar daily.
The Dietary Guidelines for Americans recommend that less than 10% of daily calories come from added sugars. For a 2,000-calorie diet, this translates to 50 grams of sugar (200 calories or about 12 teaspoons). However, other healthcare organizations and researchers recommend a lower threshold of 25 grams of added sugars per day, which is supported by a 2023 review of 8,601 research articles. The NHS in the UK advises adults to consume less than 30 grams of free sugars daily, or 5% of total calories, while the World Health Organization (WHO) recommends a similar limit for added sugars.
To reduce your sugar intake, it is important to read nutrition labels and ingredients lists to identify added sugars. Look for terms like sucrose, dextrose, honey, and syrups in the ingredients list. The "of which sugars" figure on nutrition labels can also help compare products and choose those lower in sugar. Additionally, limit sugary drinks and sweets, opting for water, lower-fat milk, or sugar-free alternatives. Gradually reduce sugar in hot drinks and breakfast cereals, and consider using natural sweeteners like cinnamon or stevia instead of sugar.
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Health conditions linked to excess sugar
There is no formal RDA or Recommended Dietary Allowance for sugar. However, the negative health effects of consuming too much sugar are well documented. The key health conditions linked to excess sugar are obesity, diabetes, heart disease, and tooth decay.
Obesity and weight gain are linked to excess sugar consumption. Sugar-sweetened beverages are a major contributor to this, as liquid calories do not satisfy appetite in the same way as solid foods. This means that people consuming sugary drinks are likely to add more calories to their regular diet, leading to weight gain. Sugary drinks have also been linked to an increased amount of visceral fat, a kind of deep belly fat associated with diabetes and heart disease.
Excess sugar consumption is also a major cause of diabetes. A high-sugar diet has been associated with an increased risk of developing type 2 diabetes. Studies have shown that clear labelling of added sugars on food packaging can help prevent cases of type 2 diabetes.
Heart disease is another serious health condition linked to excess sugar intake. Consuming too much sugar can raise blood pressure and increase chronic inflammation, both of which are risk factors for heart disease. A 15-year study found that people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.
Tooth decay is also caused by excess sugar consumption. Reducing the amount of food and drinks containing free sugars can help prevent tooth decay. Sugars found naturally in fruit and vegetables are less likely to cause tooth decay as they are contained within the structure. However, when fruit and vegetables are juiced or blended, the sugars are released and can damage teeth.
Other health conditions associated with excess sugar consumption include gout, an inflammatory condition causing joint pain, and cognitive decline, with high-sugar diets linked to an increased risk of dementia and Alzheimer's disease.
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Sugar alternatives
The recommended daily allowance of added sugar is 9 teaspoons or 36 grams for men and 6 teaspoons or 25 grams for women. The Dietary Guidelines for Americans recommend limiting calories from added sugars to less than 10% of total calories per day. For example, for a 2,000-calorie daily diet, that would be 200 calories or 50 grams of added sugars.
Sugar is necessary for our bodies, but it is important to distinguish between added sugar and naturally occurring sugar. Much of the sugar we consume is added to processed foods such as donuts, bread, candy, soda, and even condiments. These added sugars provide no nutritional benefits and can lead to health issues such as high blood sugar, insulin resistance, metabolic syndrome, dental problems, obesity, and type 2 diabetes.
To reduce your sugar intake, it is recommended to cut down on sugary drinks and foods containing free sugars, such as sweets, chocolates, cakes, biscuits, and sugary breakfast cereals. Instead, opt for water, lower-fat milk, or sugar-free drinks. You can also gradually reduce the amount of sugar you add to hot drinks or cereal until you can cut it out completely. Alternatively, switch to a sweetener.
- Natural Sweeteners: Stevia, a natural sweetener derived from the leaves of the South American shrub Stevia rebaudiana, is up to 450 times sweeter than sugar and contains zero calories. Research indicates that stevia may help prevent weight gain and reduce blood sugar levels. Monk fruit is another natural sweetener that is lower in calories than table sugar and does not significantly affect blood sugar levels.
- Sugar Alcohols: Erythritol, xylitol, and maltitol are sugar alcohols that are commonly used as sugar alternatives. They have substantially fewer calories than table sugar, do not damage teeth, and do not significantly affect blood sugar levels, making them a smart choice for diabetics. However, some sugar alcohols may cause digestive issues when consumed in large amounts, and xylitol is highly toxic to dogs.
- Dried Fruits: Dates are an excellent alternative to refined sugar, offering a range of health benefits, including fiber, potassium, magnesium, and antioxidants. They can be used as a 1:1 replacement for refined sugar in recipes or blended into homemade nut milks and smoothies. However, dates are high in natural sugars and calories, so use them sparingly.
- Other Sweeteners: Honey, maple syrup, molasses, fruit purées, and yacon syrup can be used as alternatives to sugar, although they may offer limited health benefits compared to refined sweeteners. It is important to use all sweeteners sparingly and in moderation.
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Frequently asked questions
The recommended daily allowance of added sugar is 9 teaspoons (36 grams or 150 calories) for men and 6 teaspoons (25 grams or 100 calories) for women.
Added sugars are sugars that are added during the processing of foods, such as sucrose or dextrose. They also include sugars from syrups, honey, and concentrated fruit or vegetable juices.
The Dietary Guidelines for Americans recommend that less than 10% of daily calories come from added sugars. For a 2,000-calorie diet, this equals 50 grams of sugar (200 calories or about 12 teaspoons).
You can reduce your added sugar intake by cutting down on sugary drinks and foods, such as soda, juice, candy, and baked goods. Instead, opt for water, lower-fat milk, or no-added-sugar drinks. You can also try using natural sweeteners like stevia or monk fruit.
Consuming excess amounts of added sugars has been linked to various health conditions, including diabetes, obesity, and tooth cavities. High sugar consumption can also contribute to weight gain and increase the risk of heart disease and certain types of cancer.
