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Calculate your recommended daily added sugar limit and learn about healthy sugar consumption
3 teaspoons per day
6 teaspoons per day
9 teaspoons per day
Beverages
Beverages
Beverages
Beverages
Candy
Dairy
Snacks
Snacks
Desserts
Desserts
Condiments
Condiments
It's important to distinguish between added sugars and naturally occurring sugars. Natural sugars in fruits, vegetables, and dairy come packaged with fiber, vitamins, and minerals. Added sugars provide calories without nutritional benefits.
Important Note:
Even "healthy" sweeteners like honey and maple syrup count as added sugar. While they may contain trace minerals, from a health perspective, your body processes them similarly to table sugar.
Check for added sugars; they appear in many forms
Sodas and sweet beverages are the biggest source of added sugar
Eat fruit instead of drinking juice for fiber benefits
Sauces, dressings, and bread often contain added sugars
Cut back slowly to help your taste buds adjust
Control ingredients and sugar content in homemade meals
No, the sugar limits refer to added sugars only. Natural sugars in whole fruits come with fiber, vitamins, and minerals that slow absorption and provide nutritional benefits. However, fruit juice does count as added sugar if sweeteners are added.
From a metabolic standpoint, honey, white sugar, and other sweeteners affect your body similarly. While honey contains trace amounts of antioxidants and minerals, it's still added sugar and should be limited according to the same guidelines.
Look for the "Added Sugars" line on nutrition labels (required as of 2020). Also check ingredients for terms like: sucrose, glucose, fructose, corn syrup, honey, agave, maple syrup, molasses, and anything ending in "-ose."
Artificial sweeteners (aspartame, sucralose, stevia) don't count as sugar and can help reduce calorie intake. However, some studies suggest they may affect gut bacteria and taste preferences. Moderation is key with any sweetener.
Sugar itself doesn't directly cause diabetes, but excessive sugar intake leads to weight gain, which is a major risk factor for type 2 diabetes. High sugar consumption also causes blood sugar spikes and may contribute to insulin resistance over time.
Sugar activates reward centers in the brain, releasing dopamine. Regular high sugar intake can create a cycle of cravings. Breaking this cycle takes time - reducing sugar gradually helps reset taste preferences and reduce cravings.
Yes! Many savory foods contain hidden sugars: bread, crackers, pasta sauce, salad dressings, ketchup, and BBQ sauce. Always check nutrition labels, as manufacturers often add sugar to enhance flavor in processed foods.
Occasional indulgences won't harm your health. Focus on your average intake over time rather than perfection every day. The key is making high-sugar foods an occasional treat rather than a daily habit.
Disclaimer: These recommendations are based on American Heart Association guidelines for general health. Individual needs may vary based on health conditions, activity level, and other factors. Consult with a healthcare provider or registered dietitian for personalized nutrition advice.