How much sugar to consume in a day seems unclear to many of us.
The US Dietary Guidelines recommend that less than 10% of our daily calories come from added sugar. For a 2000 calorie diet, that’s a maximum of 50 grams of added sugar/day.
According to The American Heart Association, women should limit added sugars to 5% or less of total daily calories. For a 2000 calorie diet, that’s a maximum of 25 grams of added sugar/day.
As of 2020, nutrition labels are now required to show “Added Sugars.”
Image source: US Food and Drug Administration, 2020
How Much Sugar – Tips to Balance
When you eat carbs, pair them with fats and protein – this will help stabilize your blood sugar level and prevent sweets cravings. Fats and proteins are broken down more slowly and therefore raise blood sugar more gradually.
A few quick examples:
- Fruit with cheese or peanut butter
- Toast with avocado, smoked salmon, or tuna
- Crackers with cheese, hummus, or olive tapenade
- Smoothies that contain milk (dairy, soy, or pea for protein), plain yogurt, or protein powder – not just fruit!