Tami BenedictThe American Heart Association (AHA) says to keep added sugar to about 6 teaspoons a day for most women and 9 for most men. CDC data show U.S. adults averaged 17 teaspoons a day in 2017 and 2018. Closing that gap comes down to ten habits, starting with the label and the drink you pour.
Updated October 26, 2026.
Added sugar means sugar put in during processing or cooking. The sugar that comes inside a piece of fruit or a glass of milk does not count.
Sugar has a way of sneaking up on you, even when you think you eat pretty well. Years of shopping and cooking with an eye on sugar leave one habit that sticks: read the label before the front of the box. Sugar hides in places no one expects, like sauces, granola and flavored yogurt. Once you look for it, you can’t stop seeing it. Most of us have grabbed something that looked healthy on the front, flipped it over and been surprised by the label. The tips below work whether or not you ever count a carb.
1. Know Your Daily Limit for Sugar
The AHA recommends that added sugar be no more than 6 percent of your daily calories. That is about 100 calories (roughly 6 teaspoons) for most women and about 150 calories (roughly 9 teaspoons) for men. The 2025-2030 Dietary Guidelines for Americans go further. They say no amount of added sugar is recommended, and one meal should hold no more than 10 grams.
2. Cut Down on Sugary Drinks
The CDC lists sugar-sweetened drinks as the top source of added sugar in the American diet, ahead of desserts and sweet snacks. The AHA says one 12-ounce regular soda holds 10 teaspoons of sugar. That is more than the whole daily limit for most women, in one can.
The 2025-2030 Dietary Guidelines say it plainly: avoid sugar-sweetened drinks such as sodas, fruit drinks and energy drinks. Sweet tea and sweetened coffee belong in the same group. Water, sparkling water and unsweetened tea are the easy swaps. Even drinks with a healthy-sounding label can carry added sugar, so check those too.
3. Read the Added Sugars Line on Labels
The Nutrition Facts panel now shows Added Sugars under Total Sugars, in grams and as a percent of the Daily Value. The FDA sets that Daily Value at 50 grams, based on a 2,000-calorie diet. It calls 5 percent or less low and 20 percent or more high. This is an important one, so make checking labels a habit. Anyone who has squinted at tiny print in a store aisle knows it feels slow at first, but it gets quicker.
The AHA says sugar has four calories per gram, and its 12-ounce soda carries 160 calories and 10 teaspoons. That works out to about 4 grams per teaspoon. Use it to turn any label into teaspoons.
4. Learn the Other Names for Sugar
The AHA says to look for names ending in -ose, such as maltose and sucrose, along with:
- High fructose corn syrup
- Molasses and cane sugar
- Corn sweetener and raw sugar
- Syrup and honey
- Fruit juice concentrates
The FDA counts sucrose, dextrose, syrups, honey and concentrated fruit or vegetable juices as added sugars. These are all just other ways of saying sugar.
5. Be Careful With Healthy Snacks
The AHA names sweetened cereals and bars among the common sources of added sugar. Granola bars and protein bars often fall into that group, so check the Added Sugars line instead of trusting the word healthy on the front. Plain nuts, eggs and fresh fruit have no added sugar to count, and jerky labeled no sugar added is another one.
6. Check Sauces and Canned Foods
Ketchup, barbecue sauce, pasta sauce and fruit packed in syrup all carry added sugar on the ingredient list. Some of our favorite sauces are loaded with it. Read that list and the Added Sugars line, then pick the version with less or none, or better yet, make your own. Canned foods are cheap and easy, which is why we all love them, but look for fruit labeled “in its own juice” or “no sugar added.”
7. Cook More Meals From Scratch
A sauce you make yourself has only the sugar you add. Start with the packaged items you use most, like pasta sauce or salad dressing, and make that one at home. Jarred pasta sauce can surprise you with how much sugar it holds, even though it seems like a sensible pick. Cooking from scratch can even be a fun family event. You do not need to do everything at once.
8. Get Enough Sleep to Curb Sugar Cravings
It sounds odd to talk about sleep in a sugar post, but here is the research. A 2013 study in Nature Communications by Greer, Goldstein and Walker tested 23 healthy adults. After about 24.6 hours awake, they wanted a bigger share of high-calorie foods, and the shift matched how sleepy they felt. The sample was small and it studied a full night with no sleep, not a short night, so treat it as a clue, not a rule. Most of us have had a groggy morning when the sweet coffee drink sounded like the only way to get going.
9. Plan Your Dessert Instead of Grazing
We all love a good dessert. The CDC lists desserts and sweet snacks, including cookies, cakes, pies and ice cream, among the top sources of added sugar. You do not have to quit them. Choose the one you want, serve a portion and put the rest away. Fresh fruit is a dessert with no added sugar at all, and baked fruit, plain Greek yogurt, a square of dark chocolate or a few dates can feel like a treat too. Just check the label, since some of those carry added sugar as well.
10. Keep Sweets Out of the House
Willpower is a poor plan at 9 p.m. If the ice cream is not in the freezer, you have to decide to go get it. That is easier said than done, we know. Most of us have stood at the open freezer late at night, not even hungry, just looking. Try a walk, a glass of water or a puzzle first, something to keep your hands busy. If you still want the sweet thing, have a small, planned amount.
The bottom line is to read your labels and know what you are eating. Cutting back can’t happen overnight. It is a process, and over time it gets easier to reach for less sugary choices or to make your own food.
Cutting Down on Sugar: FAQ
How much added sugar is too much per day?
The AHA recommends no more than 6 percent of calories from added sugar, about 6 teaspoons for most women and 9 for most men. The 2025-2030 Dietary Guidelines say no amount of added sugar is recommended and cap a single meal at 10 grams. CDC data show adults averaged 17 teaspoons a day in 2017 and 2018.
What is the biggest source of added sugar?
The CDC lists sugar-sweetened drinks first, followed by desserts and sweet snacks such as cookies, cakes, pies and ice cream. The AHA says one 12-ounce regular soda holds 10 teaspoons of sugar, which is more than the daily limit for most women.
How do I spot added sugar on a label?
Look for the Added Sugars line under Total Sugars on the Nutrition Facts panel. The FDA sets the Daily Value at 50 grams, and counts 5 percent or less as low and 20 percent or more as high. On the ingredient list, watch for names ending in -ose, syrups, honey and fruit juice concentrates.
Does poor sleep make sugar cravings worse?
One 2013 Nature Communications study of 23 healthy adults found that after about 24.6 hours awake, they wanted more high-calorie foods. The sample was small and it tested a full night without sleep, so it points to a link without proving what a short night does.
This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.
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