What is it?
Added sugars are sweeteners that are added to foods or beverages during processing, preparation, or at the table. They include sugars like table sugar (sucrose), high-fructose corn syrup, honey, and maple syrup. Unlike natural sugars found in fruits and dairy, added sugars provide calories but little to no nutritional value.
What is the difference between natural and added sugars?
- Natural Sugars: Found naturally in whole foods like fruits (fructose) and dairy products (lactose), which also provide essential nutrients like fiber, vitamins, and minerals.
- Added Sugars: Introduced during food processing or preparation, such as in soft drinks, desserts, and candy. These sugars are often "empty calories," meaning they lack beneficial nutrients.
Why is it needed, and how much do we need?
The body doesn’t need added sugars for energy or function, as it can get all the necessary carbohydrates from natural sources. The Dietary Guidelines for Americans 2020-2025 recommend limiting added sugar intake to less than 10% of daily calories (about 200 calories or 50 grams for a 2,000-calorie diet) to reduce the risk of chronic diseases.
What happens if you eat too much?
Excessive consumption of added sugars is linked to:
- Weight gain and obesity
- Increased risk of type 2 diabetes
- Heart disease
- Tooth decay
High-sugar diets often replace nutrient-dense foods, leading to nutritional imbalances.
What happens if you eat too little?
The body doesn’t require added sugars, so reducing intake to near-zero levels is not harmful. Instead, it promotes better overall health by reducing empty calories and focusing on nutrient-rich foods.
What foods are high in added sugars?
- Sweetened beverages: Sodas, energy drinks, and fruit juices
- Desserts: Cakes, cookies, candies, and ice creams
- Processed foods: Cereals, granola bars, flavored yogurts, and sauces (like ketchup or barbecue sauce)
- Sweeteners: Table sugar, syrups, and honey used in recipes or added at the table
For more guidance, visit the Dietary Guidelines for Americans and the American Heart Association Sugar Guide