You start your morning with a bowl of oatmeal made with almond milk, a drizzle of maple syrup, and a sprinkle of granola on top. It seems like a wholesome, nourishing breakfast, but add it up, and you might be getting more than the recommended 25 grams of added sugar before 9 AM without even realizing it.
As a dietitian who specializes in added sugar and its impact on health, I see this all the time in my practice. The truth is, sugar isn’t automatically bad (1). Naturally occurring sugars in foods like fruit and dairy come bundled with fiber, vitamins, minerals, and other health-protective substances (1).
But added sugars—the kind manufacturers mix into foods and beverages to enhance the taste and texture—are a different story. They’re easy to overdo, even when you’re trying to make nutritious choices (2).
Consistently eating high amounts of added sugar can leave you feeling drained, craving more sugar, and has been associated with weight gain and other health challenges over time (2). That said, you don’t have to quit sugar or skip your favorite foods. In this article, I’ll share what sugar does in your body, why added sugar matters, and how to make healthier, more sustainable choices without giving up what you love.
Not All Sugar Is Created Equal
When people talk about cutting back on sugar, they often wonder about the sugar in sweet fruits like watermelon and bananas. For the sake of lowering your added sugar intake, you don’t have to worry about the sugar in natural, whole foods, like fruit and plain yogurt (1). That’s because not all sugar is the same, and your body responds differently depending on the source (1).
Natural vs. Added Sugar
There’s a big difference between the sugar in an apple and the sugar in a frosted donut. Natural sugars are found in whole foods like fruit and plain dairy, where they’re bundled with nutrients that support health and slow the release of sugar into your bloodstream (1).
Added sugars, like cane sugar, honey, maple syrup, and fruit juice concentrate, are added during processing or preparation to enhance flavor (2). You’ll find them in everything from sweetened drinks and yogurts to salad dressings, frozen meals, and even bread (2).
While your body converts all sugar to glucose, added sugars are far easier to overconsume, especially since they’re found in about 60% of packaged foods (3). And unlike natural sugars, they don’t offer the same nutritional value (1).
As MyFitnessPal dietitian Katherine Basbaum explains, “The Dietary Guidelines for Americans recommends limiting added sugar as much as possible, to no more than 100–150 calories per day (4).”
Why Added Sugar Gets a Bad Rap
There’s a reason health experts warn about added sugar. High intake has been linked to various health issues in research (5). “Overconsumption of added sugar is very common and has been associated with metabolic health concerns, including type 2 diabetes, insulin resistance, weight gain, and obesity,” explains Denise Hernandez, MyFitnessPal dietitian (5).
Added sugar can contribute to increases and subsequent drops in blood sugar levels, which may leave you feeling tired, hungry, and craving more (2). These swings can contribute to overeating and low energy throughout the day (2). Beyond that, an excessively sugary diet may increase the risk of developing conditions such as:
- heart disease (5)
- high blood pressure (5)
- certain types of cancer (5)
- cognitive problems, including dementia (5)
- liver disease (5)
- vision problems (5)
- nerve damage (5)
- chronic inflammation (5)
- advanced skin aging (5)
A sugary diet also primes your taste buds to want sweet foods, which may make it harder to accept unsweetened foods, like vegetables and water (2).
About the Experts
Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
Katherine Basbaum, MS, RD, is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
Denise Hernandez, RD, is a Food Data Curator at MyFitnessPal. Denise completed her Master’s Degree in Nutrition from Texas Woman’s University. Her areas of focus include adult and childhood weight management, women’s nutrition, and chronic disease management.
How Much Sugar Is Too Much?
The Dietary Guidelines for Americans recommend limiting added sugar as much as possible–to less than 50 grams (about 12 ½ teaspoons) per day (4). Many people may need to consume even less. The American Heart Association has stricter guidelines (5). They suggest that women consume no more than 25 grams, or 6 teaspoons of added sugar per day. Men should stay below 38 grams, or 9 teaspoons per day (5). As you can see, you don’t need to cut out sugar entirely, but it helps to know where you stand (4).
Do You Need to Cut Out Sugar Completely?
I always tell new clients that I love sweets, so I’d never expect them to cut out dessert or added sugar entirely. In fact, trying to eliminate sugar can backfire, leading to possible feelings of deprivation, stress, and stronger cravings (2).
Instead of aiming for zero added sugar, make balance your goal (2). This means being mindful of where your added sugars come from and intentional about the treats you truly enjoy (2). Satisfaction is a key part of sustainable eating, and it helps to strike a balance between foods you eat purely for pleasure and those that nourish your body.
MyFitnessPal can support this by helping you track sugar, calories, and other key nutrients like carbs, fiber, and protein, so you can spot opportunities for improvement and adjust without overly restricting yourself.
As Dr. Nicola Guess, Nutrition Scientist and MyFitnessPal Scientific Advisor, explains: “Check the ingredient list and nutrition facts panel. Look for foods with minimal added sugars. It’s important to balance processed foods with whole, nutritious foods and to be mindful of portion sizes and overall dietary patterns (2).”
Here are a few of my favorite ways to enjoy sweets mindfully and healthfully.
- Try smaller portions if you enjoy daily indulgences (6).
- Choose individually packaged treats to make portion control easier (6).
- Always use a plate or bowl since eating from the bag makes it harder to gauge how much you’ve had (6).
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Smart Ways to Cut Back on Added Sugar
If you’re trying to scale back on added sugars without feeling restricted, here are some of my favorite simple, sustainable strategies.
- Start with drinks. Switch sweetened beverages for water, plain seltzer, or unsweetened tea. (2).
- Mix sweetened foods with unsweetened ones. This works well with cereal, yogurt, or oatmeal. Start with a 50/50 blend and slowly shift the ratio toward the plain version.
- Compare similar foods. The Nutrition Facts panel lists added sugars, making it easy to choose products with less sugar—like peanut butter, pasta sauce, or granola (4).
- Go for naturally sweet foods. Roast veggies to bring out their natural sweetness and end meals with fruit-based desserts to help your taste buds adapt to less added sugar.
- Use sweet-tasting seasonings. Ingredients like cinnamon, cardamom, nutmeg, and vanilla extract can add a hint of sweetness without the sugar.
- Make more from scratch. Homemade trail mix, salad dressings, oats, soups, or baked goods let you control how much (if any) sugar goes in.
- Track your intake. MyFitnessPal can help you spot where sugars sneak in so you can adjust with intention (2).
- Be selective with treats. Choose sweets you truly enjoy and skip the ones that don’t feel special.
Frequently Asked Questions (FAQs)
What’s the difference between natural sugar and added sugar?
Natural sugar occurs in whole foods like fruit and milk and are generally not a concern for most people when consumed as part of a balanced diet (1). Added sugar is introduced during processing or preparation, and too much may raise your risk of numerous health problems (1).
Is honey or maple syrup healthier than white sugar?
They all raise your blood sugar and are best enjoyed in moderation, but if you’re using a sweetener, honey and maple syrup are my preferred sweeteners since they have some antioxidants and protective plant compounds (7). That said, it’s like a drop of water in the ocean compared to what you can get from fruits, veggies, and other plant foods.
Does sugar cause diabetes?
Not directly (8). There are multiple things, including genetics and a diet high in added sugars, that may raise your risk of diabetes (9).
Why is sugar in fruit OK?
Fruit contains fiber that slows sugar absorption and a spectrum of nutrients that offer health benefits (1).
Can I lose weight without cutting sugar?
You’ll lose weight when you achieve a calorie deficit, regardless of the foods you consume, but reducing added sugar often helps with hunger, energy levels, and calorie intake (2, 10). Also, a sugary diet may raise your risk of health problems even if you’re at a healthy weight (2).
Is artificial sweetener better than sugar?
Some people find them helpful for lowering their added sugar intake, but long-term health effects are still being studied. Since they’re often part of less healthy overall diets, it’s best to be thoughtful about how and when you use any sweetener (11).
The Bottom Line
Sugar doesn’t have to be the villain in your diet, but it’s helpful to be more aware of how much—and where—it’s showing up (2). By tuning into added sugars, making thoughtful swaps, and tracking your intake with MyFitnessPal, you can make more informed choices that support your health without giving up the foods you love (2).
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