The Truth About Sugar: How Much Is Too Much?

Sugar is everywhere — in your morning coffee, snacks, sauces, and even foods you might not suspect, like bread or salad dressings. While sugar adds sweetness and energy, consuming too much can have serious health consequences. Understanding how much sugar is safe and learning to manage your intake are key steps toward better health.

What Is Sugar?

Sugar is a type of carbohydrate that provides energy (calories) to the body. It comes in natural forms found in fruits, vegetables, and dairy, as well as added sugars that manufacturers include during processing or preparation.

Natural Sugar vs. Added Sugar

• Natural sugars are found naturally in whole foods like fruits and milk and come with fiber, vitamins, and minerals.

• Added sugars are those added to foods and drinks to enhance flavor or preservation, such as table sugar, high fructose corn syrup, and syrups.

Added sugars are the main concern for health experts because they contribute empty calories without nutritional benefits.

How Much Sugar Is Too Much?

The World Health Organization (WHO) and American Heart Association (AHA) recommend limiting added sugar to:

• Women: No more than 6 teaspoons (25 grams) per day

• Men: No more than 9 teaspoons (38 grams) per day

For children, the limits are even lower.

Risks of Excessive Sugar Intake

Consuming too much added sugar is linked to several health issues:

• Weight gain and obesity due to excess calorie consumption

• Increased risk of type 2 diabetes

• Higher risk of heart disease through increased blood triglycerides and inflammation

• Dental problems like cavities and tooth decay

• Energy crashes and cravings leading to overeating

Tips to Reduce Sugar Intake

• Read nutrition labels carefully to spot added sugars under names like sucrose, dextrose, or corn syrup.

• Choose whole fruits instead of fruit juices or sugary snacks.

• Limit sugary beverages such as sodas, energy drinks, and flavored coffees.

• Cook at home using fresh ingredients to control sugar amounts.

• Use natural sweeteners like stevia or monk fruit sparingly if needed.

Conclusion

Sugar isn’t inherently bad—your body needs carbohydrates for energy—but moderation is crucial. Keeping added sugar within recommended limits supports weight management, heart health, and overall well-being. By becoming a mindful consumer and choosing whole foods, you can enjoy sweetness without the health risks.