Here's How Much Sugar You Can Have Per Day, According to Experts

You may think all sugar is bad for you, but that's not entirely true. The biochemistry term "sugar" is defined as a specific type of carbohydrate. (Sugar is a simple carb, and all carbohydrates turn to glucose in our bodies.) We talked with nutritional experts to see how much sugar per day is recommended. They discussed the difference between natural and processed sugars and how to balance your sugar intake. They also shared some natural sweeteners and sugar substitutions.

Daily Sugar Intake Recommendations

Whether you're measuring sugar in grams, teaspoons, or calories, here's a guideline for how much added sugar or natural sugar to consume daily.

Added Sugar

The 2020-2025 Dietary Guidelines for Americans—a joint effort by the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS)—recommend that no more than 10% of daily calories come from added sugars. The American Heart Association recommends even less—anywhere from 100 calories (about six teaspoons or 25 grams) to 150 calories (about nine teaspoons or 36 grams) per day, depending on the sex assigned at birth.

Natural Sugar

No specified daily intake limit exists for naturally occurring sugars in fresh fruits, vegetables, and milk. Guidelines by the World Health Organization (WHO) for sugar consumption don't include natural sugar—mainly because no harmful effects have been reported from consuming natural sugar. However, natural sugar is already accounted for on the "Total Sugar" line of food labels.

What Are Added Sugars?

Added sugars are the ones that negatively impact your body. Nutrition labels now have an added sugar column, so you can see what you are putting in your body, but it can still be tricky to spot—added sugars don't solely live in expected sweet treats like cake or ice cream.

How Processed Sugars Affect Our Health

Over time, an excess amount of sugar can cause inflammation, make your body sluggish, cause weight imbalances, affect your mood, and eventually lead to dangerous conditions, including type 2 diabetes and heart disease.

"It's like air to the fire of inflammation, which starts by showing up as insulin resistance, then hardening of your arteries, followed by a snowballing effect that ends in an avalanche," Dr. Junger says.

Are Natural Sugars Healthy?

Naturally occurring sugar can be found in fruits, vegetables, and many dairy products. The term refers to sugar naturally found in the food instead of being added to it. (Remember: Sugar is a type of carbohydrate, so it contributes to your body's energy.)

Fundamentally, your body must have some sugar. "Sugars are important for cellular life and repair," Dr. Junger says.

While it's vital to keep tabs on your sugar intake for lifelong health, a no-sugar-ever diet isn't a sustainable choice for most people, nor is it a healthy one. "Our bodies do need some sort of carbohydrates," Lorusso explains. "When you aren't having those foods, you feel sluggish and tired."

"All carbohydrates break down in our body like sugar," adds Lorusso. This includes starches (grains, legumes, and potatoes), vegetables, fruit, and dairy. "Many of these foods contain natural sugar but are beneficial with all of the other nutrients they contain."

How to Balance Your Natural Sugar Intake

A balanced diet is important. Although naturally occurring sugars are nutritionally better for you than processed sugars, you don't want to consume an endless supply.

The bottom line is that it's still sugar, which, in general, you shouldn't eat in excess. "Aim for 40 to 50 percent of total calories from carbohydrates," Lorusso says.

Of course, this will depend greatly on your lifestyle. "If you're running a marathon or working hard physically, you may need more carbohydrates than if you're just lounging at the beach," Dr. Junger adds. "If you're pregnant or battling the flu, your sugar requirements may be tenfold compared to other times."

Having said all that, even Dr. Junger indulges sometimes and advises people to "pick the least nasty choice." Although less sugar is typically the healthier option, making choices that are whole or "closer to nature" is often better when balancing sugar consumption.

Sugar Substitutes to Try

In moderation, enjoying a sweet is not the worst choice. When you wish to eat a sugary treat, consider healthier choices, like fruit with homemade whipped cream or foods made with natural sugar. Try the following natural sweeteners and substitutions when baking or adding sugar to a dish:

• Honey: In addition to the health benefits of honey, it is also slightly sweeter than sugar. That means you can use less honey than your standard sugar for the same result.
• Dates: These fruits are naturally sweet and contain fructose (a natural sugar found in many fruits). But dates are nutritious and full of antioxidants, minerals, and fiber.
• Maple Syrup: If using pure maple syrup (not a maple-flavored syrup), it can be a beneficial substitute for sugar. Like honey, it's also sweeter than table sugar, meaning you can use less.
• Coconut: It's easy to see why coconut is a popular choice—from drinking coconut water to using coconut oil as part of your beauty routine. But, the health benefits of coconut also make it ideal to use when cooking and baking.
• Cinnamon: Adding a dash of cinnamon to your food can help bring out a sweet flavor without using processed sugar. Plus, cinnamon provides many health benefits, including helping reduce inflammation.