Diet Tip: Limit Added Sugars to About 25 g a Day (A Practical Guide)

Cutting back on added sugar is one of the quickest ways to remove “empty” calories from your day without feeling like you’re on a diet.

How much added sugar is too much?

• American Heart Association (AHA): no more than about 25 g (6 teaspoons, 100 calories) a day for most women and 36 g (9 teaspoons, 150 calories) for most men.
• Dietary Guidelines for Americans: less than 10% of daily calories from added sugars, which is under 50 g on a 2,000-calorie diet.
• World Health Organization (WHO): less than 10% of calories from “free sugars,” with a further reduction to below 5% (about 25 g) for additional benefits.

Our Instagram tip uses the 25 g target because it’s simple and fits the strictest of these guidelines.

Added sugar vs. natural sugar

Added sugars are sugars and syrups put into foods during processing or preparation, or added at the table: table sugar, honey, maple syrup, agave and high-fructose corn syrup. Sugar that occurs naturally in whole fruit and plain milk or yogurt isn’t counted, because it comes with fiber, protein, vitamins and minerals.

Why it matters for weight loss

• Calories without fullness. Sugary drinks in particular add calories without making you feel full, so they rarely replace other food.
• They add up quickly. One 12-oz can of regular cola has about 39 g of added sugar, more than a full day’s AHA limit for women.
• Health risks. The AHA links high added-sugar intake with higher risk of obesity, type 2 diabetes and heart disease.

Where hidden sugar hides

• Soda, energy drinks, sweet tea, lemonade and fruit drinks
• Flavored coffee drinks and creamers
• Flavored yogurt and granola
• Breakfast cereals and cereal bars
• Sauces and dressings: ketchup, BBQ sauce, teriyaki, honey mustard
• Baked goods, candy and desserts

How to read the label

The U.S. Nutrition Facts label has a separate “Includes Xg Added Sugars” line. Use that, not “Total Sugars.” In the ingredient list, look for names like sucrose, dextrose, maltose, cane sugar, corn syrup, high-fructose corn syrup, honey, molasses, agave nectar, fruit juice concentrate and any “syrup.”

10 easy swaps

1. Swap soda for sparkling water with lemon, lime or a splash of 100% juice.
2. Choose plain Greek yogurt and add berries.
3. Sweeten oatmeal with cinnamon and sliced banana instead of brown sugar.
4. Cut the sugar in your coffee in half this week, then half again.
5. Pick cereals with 6 g or less added sugar per serving.
6. Use salsa, mustard or hot sauce instead of ketchup or BBQ sauce.
7. Make your own vinaigrette with olive oil, vinegar and herbs.
8. Have fruit for dessert most nights.
9. Keep sweets out of sight and out of the house.
10. Choose dark chocolate (70%+) in small portions when you want a treat.

The bottom line

You don’t have to cut sugar to zero. Keeping added sugar to around 25 g a day, starting with drinks, can save hundreds of calories a day and support better health.

This article expands on a tip from our Instagram series. Follow @fastweightlossdietplan for a new tip every week.

Sources

• American Heart Association – Added Sugars
• WHO – Guideline: Sugars intake for adults and children (2015)
• Dietary Guidelines for Americans
• U.S. FDA – Added Sugars on the Nutrition Facts Label

This article is for general education and isn’t medical advice. Talk to your doctor or a registered dietitian before changing your diet or exercise routine, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.