How Much Sugar Is Too Much?
Advertisement
| Organization | Recommended Daily Limit (Added Sugar) |
|---|---|
| American Heart Association | Women: 25g (6 tsp) / Men: 36g (9 tsp) |
| WHO | Less than 10% of daily calories (about 50g/12 tsp) |
| US Dietary Guidelines | Less than 10% of daily calories |
For perspective: One 12-oz can of soda contains about 39g of sugar—already exceeding the daily limit for women.
Hidden Sugar: Where It Lurks
| Food | Sugar (approx.) | Surprise Level |
|---|---|---|
| BBQ sauce (2 tbsp) | 12g | 🟡 Moderate |
| Granola bar | 8-12g | 🟡 Moderate |
| Flavored yogurt (single serve) | 17-20g | 🔴 High |
| Ketchup (1 tbsp) | 4g | 🟢 Low but adds up |
| Pasta sauce (½ cup) | 10-12g | 🟡 Moderate |
| Sports drink (20 oz) | 34g | 🔴 High |
| Salad dressing (2 tbsp) | 5-7g | 🟡 Moderate |
Read labels. Sugar has many names: high-fructose corn syrup, dextrose, maltose, cane juice, agave, honey, maple syrup, and anything ending in "-ose."
What to Do If You Recognize These Signs
Step 1: Don't Panic—Do Observe
Keep a simple log for a few days. Note what you eat and how you feel 1-2 hours later. You may spot patterns.
Step 2: Cut Back Gradually
Cold turkey can trigger withdrawal-like symptoms. Instead:
