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Home / Healthy Eating / How Much Sugar is “Too Much”?

How Much Sugar is “Too Much”?

in Healthy Eating on 03/11/22

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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. 

Healthy Substitutes of Sugar

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.”

Sample image:

In 2020, nutrition labels on food products are required to indicate how much sugar is added versus sugar that is naturally present. There is an exception for packages and containers of single-ingredient sugars and syrups such as table sugar, maple syrup, or honey.  Image source:  US Food and Drug Administration, 2020
(In 2020, nutrition labels on food products are required to indicate how much sugar is added versus sugar that is naturally present.
There is an exception for packages and containers of single-ingredient sugars and syrups such as table sugar, maple syrup, or honey.)

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.

cheese cracker

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!

source: https://blog.lisahealth.com/

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