Dante Carrillo
Sugar-sweetened beverages are the largest source of added sugar in the American diet, making up roughly 24% of people's added sugar consumption. This includes soft drinks, sports drinks, energy drinks, and fruit drinks that are not 100% juice. Alcoholic drinks and cocktails can also be high in added sugar. The average American consumes about 17 teaspoons of added sugar per day, which is much higher than the recommended limit of less than 10% of total calories or 50 grams of added sugar per day for a 2,000-calorie diet.
| Characteristics | Values |
|---|---|
| Largest source of added sugar in American diets | Sugar-sweetened beverages (24%) |
| Second-largest source of added sugar | Desserts and sweet snacks (19%) |
| Average intake of added sugar | 266 calories per day, or 66.5 grams |
| Recommended intake of added sugar | Less than 10% of total calories, or 50 grams per day on a 2,000-calorie diet |
| American Heart Association's recommended intake for women | No more than 6 teaspoons (25 grams) |
| American Heart Association's recommended intake for men | No less than 9 teaspoons (36 grams) |
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What You'll Learn
Sugar-sweetened beverages
The average can of sugar-sweetened soda or fruit punch contains about 150 calories, almost entirely from added sugar. Drinking just one of these sugary drinks daily without reducing caloric intake elsewhere can lead to a weight gain of up to 5 pounds per year. Higher consumption of sugary drinks has also been linked to an increased risk of premature death.
In 2011-2014, 49% of adults and 63% of youth in the US consumed SSBs on a given day. On average, adults consumed 145 calories, while youth consumed 143 calories from these beverages. Among adults, SSB intake is higher for males, young adults, non-Hispanic Black or Mexican American adults, and adults with low incomes. Similarly, SSB intake is higher among boys, adolescents, non-Hispanic Black youth, and youth from low-income families.
The 2020-2025 Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories. This amounts to no more than 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men per day. Sugar-sweetened beverages contribute about 24% of people's added sugar consumption, making them a significant contributor to the average American's sugar intake.
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Baked goods
The 2020-2025 Dietary Guidelines for Americans recommend that added sugars make up less than 10% of total calories in one's diet. However, the current average consumption is slightly higher, at 13% of total calories. This equates to 266 calories per day, or 66.5 grams of added sugar for those consuming a 2,000-calorie diet.
Sugar-sweetened beverages are the largest contributor to added sugar intake, making up 24% of people's added sugar consumption. This includes soft drinks, sports drinks, energy drinks, and fruit drinks that are not 100% juice. Alcoholic drinks and cocktails can also contain significant amounts of added sugar.
Following sugar-sweetened beverages, desserts and sweet snacks are the next highest category of added sugar intake, accounting for 19% of the average intake. This includes cookies, brownies, ice cream, cakes, pies, pastries, and similar treats.
It is important to note that not all sugar is inherently bad. Natural sugars found in fruits, dairy products, and other foods provide nutritional benefits and do not need to be completely eliminated from one's diet. However, excessive consumption of added sugars can lead to health issues. Therefore, it is recommended to limit added sugars to less than 10% of total calories and to consider sugar-containing foods and drinks that lack significant nutritional value as treats to be consumed in moderation.
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Desserts
The average American consumes about 17 teaspoons of added sugar daily, which is approximately 270 calories. This exceeds the recommended limit of less than 10% of total calories from added sugars, as suggested by the Dietary Guidelines for Americans 2020-2025. For a 2,000-calorie diet, this translates to 200 calories or 50 grams of sugar per day, which is roughly 12 teaspoons.
The high sugar content in desserts can have negative health implications. Excessive sugar intake has been linked to obesity and heart disease. The American Heart Association (AHA) recommends stricter limits on added sugar intake, suggesting no more than 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men daily.
While desserts are often associated with added sugars, it's important to note that not all sugar is inherently harmful. Naturally occurring sugars in fruits and dairy products, for example, are digested more slowly due to the presence of fiber and protein. These natural sources of sugar can satisfy a sweet tooth without the same negative consequences as added sugars.
To reduce added sugar intake from desserts, portion control is essential. Enjoying smaller servings of desserts or opting for dessert ideas with no added sugar can help satisfy sugar cravings while adhering to dietary guidelines. Additionally, turning to fruit as a dessert can provide a sweet and healthy alternative, as fruit is free from added sugars.
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Sweets
Sugar is everywhere, and it can be hard to picture how much is too much. On a 2,000-calorie diet, the recommended limit of less than 10% of calories from added sugar amounts to 200 calories per day, or roughly 50 grams or 12.5 teaspoons of sugar. However, the average intake is closer to 266 calories per day, which is 66.5 grams or 16 teaspoons.
Sugar-sweetened beverages are the top source of added sugar in the American diet, making up roughly 24% of people's added sugar consumption. This includes soft drinks, sports drinks, energy drinks, and fruit drinks that are not 100% juice. Alcoholic drinks and cocktails can also be packed with sweeteners.
The next highest category of added sugar intake is from sweets and desserts, making up 19% of the average intake. This includes cookies, brownies, ice cream, cakes, pies, pastries, and more. Even though coffee and tea are naturally sugar-free, they can also be a source of added sugar due to the addition of flavoured syrups, sugar, and sweetened creams.
While it is important to limit added sugars, it is also worth noting that a healthy diet can include up to 10% of calories from added sugars, leaving room for sugars in nutritious foods and occasional sweets and treats. Sugar-containing foods and drinks that don't contribute significant nutritional value should be considered treats and consumed in moderation within caloric needs.
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Processed foods
The study further highlighted that processed foods had eight times more sugar than less processed options such as bread, cheese, and canned foods. When compared to unprocessed or minimally processed foods, the sugar content in ultra-processed items was five times higher. This indicates a clear correlation between the consumption of processed foods and the intake of added sugars.
The impact of processed foods on sugar consumption is significant, with nearly 90% of the average source of added sugars coming from these items. This includes sugar-sweetened beverages, which alone make up about 24% of people's added sugar intake. Soft drinks, sports drinks, energy drinks, and fruit drinks that are not 100% juice all fall into this category.
In addition to beverages, processed foods such as desserts and sweet snacks contribute significantly to added sugar intake. Cookies, brownies, ice cream, cakes, pies, and pastries are just a few examples of these treats. Coffee and tea, while naturally sugar-free, can also be sources of added sugar when ordered with flavoured syrups, sugar, or sweetened creams.
The presence of added sugars in processed foods is not limited to sweets and beverages. Breads, condiments, dairy-based foods, nut butters, salad dressings, sauces, and even some yogurts may contain substantial amounts of added sugar. These sugars are used not only for sweetness but also to extend shelf life and modify texture, colour, and browning capabilities. As a result, Americans consume an average of more than 17 teaspoons of added sugar per day, far exceeding recommended limits.
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Frequently asked questions
The largest source of added sugar in American diets is sugar-sweetened beverages, such as soda, energy drinks, sports drinks, and fruit drinks.
The average American consumes about 17 teaspoons or 50 grams of added sugar per day. This accounts for about 13% of their total calories.
Other sources of added sugar in the American diet include baked goods, desserts, sweets, and grain desserts.
The Dietary Guidelines for Americans recommend that added sugars make up less than 10% of total calories consumed per day. For a 2,000 calorie diet, this equates to 200 calories or 50 grams of added sugar.
Consuming too much added sugar can make it difficult to meet nutrient needs while staying within calorie limits, potentially contributing to chronic illnesses.
