The Truth About Sugar: How Much Is Too Much & How To Spot It On A Label

Now that we are out of the low-fat craze (more avocado, please!), attention has turned to sugar. The sweet stuff has been blamed for everything from the obesity epidemic to Alzheimer's disease1. And it's not all unwarranted. But wait, isn't this the same stuff that makes fruit taste so good? How can something in fruit be so bad for us? Well, it turns out, as with most things, moderation is key. Some sugar is OK, and some types of sugar are better than others.

First, a quick primer on what sugar is and why we need it. Sugar provides quick and easy energy in the diet, fueling daily activity and exercise. Three main macronutrients exist in food—protein, carbohydrates, and fat. Sugar is a carbohydrate and is naturally present in whole foods, but it is also added to many processed foods, like bread, pastries, ice cream, yogurt, soda, juice, condiments, and more.

"Natural sugar" is sugar found in unprocessed, whole foods like fruit, dairy, and even whole grains. Some also consider honey, coconut sugar, and maple syrup natural sugars, though they do not contain the rich nutrients that whole foods contain. For this article, "natural sugar" refers only to whole food sources. "Added sugar" refers to when any form of sugar (including "natural" forms like honey, maple syrup, fruit concentrate, etc.) is added to a product during manufacturing and processing. Added sugar helps products to caramelize, preserves and extends shelf life, enables fermentation, and balances acidity in foods. The many uses of sugar explain why sugar is so prevalent in the food supply.

Regardless of the type of sugar that is consumed, eventually it is broken down into the same simple sugars—glucose, fructose, or galactose, with some amount of glucose returning to the bloodstream and eliciting the pancreas to produce insulin. This might lead some to believe that there is no difference between a gram of sugar from a piece of candy and a gram of sugar from a berry. However, don't be fooled. Natural sugar is regarded as the healthier form of sugar because it is wrapped in a whole food package with a nutrient-rich matrix that provides more than just sugar when consumed (antioxidants, phytochemicals, fiber, water, vitamins, and minerals, to name a few), slows down the absorption of the sugar so there is less demand on the pancreas for insulin, and provides satiety, helping to curb calorie intake later.

Many public health agencies such as the American Heart Association, the CDC10, the U.S. Department of Health and Human Services, and others recommend no more than 36 grams of added sugar for men per day and no more than 24 grams for women and children over 2 years of age. One teaspoon of sugar equals 4 grams, so you can easily do the math to see how your favorite food product compares to the recommendations.

You may find gradually reducing your sugar consumption is more practical and sustainable. Try sweetening foods yourself. This usually results in less sugar consumed than the presweetened versions available at grocery stores.

Snack on fruit when you want something sweet. Swap sugar-sweetened beverages for water, unsweetened tea, sparkling water, or black coffee.

Serious about limiting your sugar intake? Sugar takes many forms and can sneak into your favorite foods, even healthy meals like salad, if you aren't vigilant. You can more easily spot sugar on an ingredient list if you look for words that include "syrup," "cane," "fructose," or "molasses." Also, keep an eye out for words ending in "-ose" or "‑ol."