Too Much Sugar: Why Excess Sugar Is So Dangerous

• 4 grams of sugar = 1 teaspoon of sugar
• 40 grams of sugar = 10 teaspoons of sugar

Based on the Dietary Guidelines for Americans, Americans 2 and older should limit added sugar to less than 10% of their total calorie needs.

This means that if you consume 2,000 calories per day, you should limit calories from added sugar to 200, equating to 50 grams daily or about 12 teaspoons of added sugar per day.

The American Heart Association (AHA) suggests consuming no more than 24 grams of added sugar daily for women, no more than 36 grams of added sugar per day for men, and less than 24 grams daily for kids and teens ages 2-18.

You should also limit sugary beverages to no more than 8 ounces per week, the AHA suggests.

In addition to looking at the grams of added sugar on food labels, another good way to track added sugar in foods is to use the % daily value (%DV) feature on food labels.

According to the Harvard School of Public Health, foods and drinks containing low amounts of added sugar provide 5% DV or less of added sugar per serving, while foods and drinks containing 20% DV for added sugar or more are high-sugar items.

Therefore, when choosing breakfast cereals, oatmeal, protein bars, or other pre-packaged foods, pick those containing 5% DV of added sugar or less per serving.

Common Names for Added Sugar

When looking at the ingredient list on the nutrition facts labels of your favorite foods, be aware of the following common names for added sugar:

• Corn syrup
• High-fructose corn syrup
• Crystalline Fructose
• Corn sweetener
• Agave nectar
• Brown sugar
• Sugar
• Raw sugar
• Cane crystals
• Cane sugar
• Coconut sugar
• Corn sweetener
• Honey
• Fruit juice concentrates
• Malt sugar
• Invert sugar
• Molasses
• Maple syrup
• Malt syrup
• Dextrose
• Sucrose
• Evaporated cane juice

Food labels provide the number of grams of total sugar, grams of added sugar, and % daily value (DV) for total and added sugars.

This makes it simple to determine if you're consuming too much sugar.

Foods That Contain Added Sugar

Some foods containing added sugar are obvious, while others may surprise you.

Examples of foods and drinks that have varying amounts of added sugar in them include:

Sugar-Sweetened Drinks

Beverages that often contain added sugar include soda, lemonade, sweet tea, sports drinks, sweetened juice drinks, and sweetened coffee drinks.

A 12-ounce can of cola contains about 40 grams of added sugar.

Diet sodas and other diet drinks aren't much better, as they often contain artificial sugars that are linked with weight gain.

Condiments and Sauces

Many sauces and popular condiments are also sources of added sugar, which can add extra calories to a diet plan without you realizing it.

Examples include ketchup, barbeque sauce, tomato sauce, honey mustard, honey, teriyaki sauce, and many salad dressings.

Check the ingredient label on your favorite condiments to determine how much added sugar they contain per serving.

Choose “no sugar added” options or items containing 5% DV added sugar or less per serving.

Sweets and Baked Goods

You probably already know that sweets and baked goods aren't the best for your health, as they're usually loaded with added sugar or refined grains.

Limit or avoid desserts, such as ice cream, candy bars, cakes, and sweet bread, as much as you can, or choose healthier alternatives like frozen fruit smoothies and dark chocolate.

Some Canned Foods

Not all canned foods contain added sugar but are sources of sodium, sugar, or both.

Don't overindulge in canned foods containing added sugar.

Examples include baked beans, some canned soups, and canned fruits packed in syrup.

Flavored Yogurt

Many flavored yogurts contain added sugar as an ingredient.

Greek yogurt, especially plain, is often much lower in added sugar than regular yogurt, so choose it whenever possible!

Flavored Dairy Drinks

Flavored dairy drinks, such as chocolate, vanilla, or strawberry milk (or fruit-flavored kefir), are often loaded with added sugar.

But that doesn't mean you should avoid milk and kefir, as these beverages are packed with protein, calcium, and vitamin D.

Simply choose unsweetened milk, plant milk, or kefir instead!

Granola and Protein Bars

Granola, granola bars, and many protein bars are known for containing large amounts of added sugar.

While not all of these bars are equivalent to sweet treats, many of them aren't the best option for your health.

Choose low-sugar protein bars, or low-sugar granola bars fortified with protein, to avoid consuming too much sugar.

Sugar-Sweetened Breakfast Cereals

Many families enjoy cereal or oatmeal for breakfast, but the bad news is that many of these products are packed with added sugar.

Look for breakfast cereals without added sugar or choose those containing very small amounts (5% of your DV or less per serving) or pick unflavored oatmeal.

Diet Foods and Drinks

Many diet sodas, sugar-free sweet drinks, sugar-free candy, and other diet foods contain artificial sugars, which aren't any better for your body than added sugar.

Planning Nutritious Meals Without Too Much Sugar

To limit added sugar, choose whole, minimally processed foods whenever possible.

Examples of nutritious whole-food alternatives, without too much sugar, include:

Protein Foods

Nutritious protein foods to consider include organic, very lean red meat, chicken, turkey, fish, seafood, eggs, seitan, tofu, veggie burgers, and other plant-based meat alternatives.

Protein foods help you feel full after eating fewer calories, enhance your body's metabolism and muscle building, and reduce cravings for sweets.

Healthy Fats

Plant-based fats also boost satiety, reducing cravings for sweets and other high-sugar foods.

Choose avocados, nuts, seeds, nut butter, olive oil, and other plant-based oils.

Fiber-Rich Options

Nutrient-dense, fiber-rich foods to add to healthy menus include fruits, vegetables, beans, other legumes, whole grains, nuts, and seeds.

Using the Perfect Plate method is one of the best ways to avoid too much sugar.

To utilize this method to plan nutritious meals, use the following guidelines:

• Fill half your plate of food with non-starchy vegetables
• Fill one-fourth of your plate with protein foods (chicken, fish, seafood, eggs, tofu, etc.)
• Fill one-fourth of each plate of food with whole grains (quinoa, oatmeal, brown rice, etc.) or starchy vegetables (peas, corn, black beans, lentils, sweet potatoes, etc.)
• Add a healthy fat, such as olive oil, avocados, or nuts, to each meal
• Consume about 2 servings of fruit each day
• Consume 3 servings of dairy foods or calcium-rich plant equivalents daily
• Use sweets and sugary drinks sparingly

Using the Perfect Plate method can help you meet your body's nutritional needs and avoid too much sugar — especially excessive amounts of added sugar.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on too much sugar.