You might be eating more sugar than you realize. On average, adults in the U.S. consume about 77 grams of sugar every day—more than three times what women should have and double the recommended amount for men. This adds up to over 60 pounds of sugar annually, equivalent to six 10-pound bowling balls!
The American Heart Association suggests keeping added sugar to just 6 teaspoons (25 grams) a day for women and 9 teaspoons (38 grams) for men. While some sugary treats are obvious—like soda and candy—sugar can sneak into your diet in surprising ways.
Glucose, a type of sugar your body needs to function, is broken down from carbohydrates and used as energy. Naturally occurring sugars found in fruits, vegetables, and milk come with essential nutrients that fuel our bodies. However, the average American gets around 270 calories from added sugars each day, often used by manufacturers to enhance flavor.
If you’re on a 2,000-calorie diet, that’s about 14% of your daily calories coming from added sugars, which often don’t provide the same health benefits as natural sugars from fruits and vegetables. On average, people in the U.S. consume around 22 teaspoons of added sugar every day.
You might know that sugar is linked to cavities and weight gain, but it also affects health in other ways. The AHA’s sugar limit is based on the connection between excess sugar and heart disease, which was the leading cause of death in the U.S. in 2021. Research shows that those consuming 17% to 21% of their calories from added sugars have a 38% higher risk of death from cardiovascular disease compared to those who intake only 8%.
If you eat 1,600 calories daily—a typical need for an adult woman—aim for no more than 128 calories from added sugar, equating to 8% of your total calories. Too much sugar also raises the risk of type 2 diabetes. Some studies indicate that every additional 150 calories from sugar each day can increase diabetes risk in a population by 1.1%.
There are also potential links between certain cancers and excess sugar due to its association with weight gain, inflammation, and insulin resistance, all of which can raise cancer risk. Additionally, high sugar intake may contribute to skin issues like acne. A 2020 study found a direct connection between sugary, high-fat drinks and acne among nearly 25,000 participants.
Excessive sugar can also increase uric acid production, which raises the risk of gout—a painful arthritis form characterized by painful, swollen joints. Furthermore, too much sugar can sap your energy. A 2019 review of over 30 studies showed that sugar consumption can affect mood, leading to feelings of fatigue, anger, and even depression shortly after eating.
Excessive sugar might also elevate depression risk. Research involving over 60,000 women showed that those with the highest sugar intake were significantly at risk for depression.
To cut down on sugar, try limiting sugary drinks like soda, sweet tea, and lemonade. Be discerning with sugary foods such as pastries, ice cream, and snacks. Rate your treats from zero to five—zero being “meh” and five being “a must-have.” If a snack ranks below four, you might not miss it if you skip it.
Relish truly special treats, but aim for balance in other meal choices. For example, if you want a cookie after lunch, opt for a veggie-packed salad with lean protein instead of a heavy sandwich.
Become an avid label-reader to spot hidden sugars. Check both the sugar content and ingredient list for words ending in “-ose” like glucose, fructose, dextrose, and maltose, or any syrups. Centering your diet around fresh, whole foods rather than processed ones will naturally reduce your sugar intake and enhance your health and daily energy levels.
