How Much Sugar Can I Have Today?
Blue Daily
| 4 min read
More than half of Americans age 3 and older consume more than their daily recommended servings of added sugar, according to the Centers of Disease Control and Prevention (CDC).
Did you know there are different recommended daily limits on added sugars as part of a diet, depending on your age, gender and existing health conditions? Learn more about sugar intake by age and other dietary guidelines and healthier choices.
Sugar intake guidelines: sugar intake by age and gender
Added sugars are a main concern regarding Americans’ overall sugar intake. They are distinct from naturally occurring sugars found in fresh food, according to the American Heart Association. Consuming too much added sugar is linked to:
- Type 2 diabetes
- High blood pressure
- Weight gain
For adults, the CDC recommends no more than 10% of your daily caloric intake come from added sugars, or less than 50 grams or 12 teaspoons a day. There are lower limits for pregnant and breastfeeding women and infants of different ages.
Sugar intake guidelines for kids 12-36 months
The U.S. Food and Drug Administration (FDA) guidelines for daily values provide different recommendations for kids younger than 3.
This is based on a recommended daily caloric intake of 1,000 calories rather than the 2,000 recommended for adults and kids older than age 3. Kids age 12 to 36 months old shouldn't eat more than 25 grams of added sugar a day.
Sugar intake guidelines for infants and kids under 12 months
Infants younger than 12 months should not have added sugars as part of their daily diet, per the Dietary Guidelines for Americans. Be on the lookout for added sugars in baby foods. Toddlers should not drink fruit juice until they are at least a year old.
Common sources of sugar
Added sugars are extremely common in foods and beverages in the average American diet. Three in five Americans exceed the recommended amount of added sugar in their daily diet, according to the CDC. The most common sources of added sugars include:
- Sweetened beverages such as coffees, teas, sodas and juices
- Packaged fruit with added sugars
- Sweetened dairy products
- Breads and baked goods
- Breakfast cereals and cereal bars
These are common names of sugars, according to the CDC:
- Cane juice
- Corn syrup
- Dextrose
- Fructose
- Fruit nectars such as agave
- Glucose
- High fructose corn syrup
- Honey
- Malt syrup
- Sucrose
- Sugar cane
Ways to limit your sugar intake
Here are ideas for limiting added sugars and healthier alternatives:
Limit sweetened beverages
Beverages are the No. 1 source of added sugars in the average American’s diet, according to the CDC. Many beverages have more than the daily suggestion of added sugars, if not in one serving, within a single can or bottle.
This is especially true of sodas, sweet teas and sweetened coffees, which are extremely popular in America – 63% of Americans have at least one of these beverages daily.
Instead, drink unsweetened coffee, tea and water. Sparkling water and water with fresh fruit can add variety and flavor without extra calories.
Limit or stop drinking alcoholic beverages
Alcoholic beverages are also a major source of added sugars. Not only does limiting alcohol help with fitness goals and sleep, among other health benefits, it also will help moderate sugar intake. Alcoholic seltzers and mixed alcoholic drinks often have high levels of added sugar.
Eat fresh fruit or fruit packed in fruit juice
A large portion of fruit eaten by Americans is not fresh. According to the CDC, only 12% of American adults eat the recommended amount of fresh fruit per day. The rates are even lower for men and low-income adults.
Similarly, many American children do not eat enough fresh fruits and vegetables, instead drinking sugary fruit drinks, according to the 2021 CDC report on Fruit, Vegetable, and Sugar-Sweetened Beverage Intake Among Young Children.
Fresh fruit does not count toward added sugar intake and is a healthier option than juices and processed fruits, especially packaged in high fructose corn syrup.
Choose yogurt and dairy products without added sugar
Many dairy products, including yogurt, contain added sweeteners. The median sugar content in a serving of dairy is nearly 10 grams, according to a study in Current Developments in Nutrition, and this rate is much higher in flavored drinks and yogurts.
There are often added sugars in popular flavored dairy drinks, coffee creamers and yogurt. Consider replacing these types of snacks or drinks with unsweetened coffee, a fresh fruit smoothie or plain, lightly sweetened Greek yogurt with fresh fruit.
Image: Getty Images
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