Did you know most Americans—adults and kids—eat more sugar than they should?
The new 2025–2030 Dietary Guidelines for Americans share a clear message: cut back on added sugars at every life stage.
What is “added sugar,” exactly?
Added sugar is the sugar someone put into the food or drink—it’s not the sugar that naturally comes in the food.
- That “someone” could be you at home when you cook or bake.
- Or it could be the food industry during processing. It often shows up in obviously sweet foods—but also (in smaller amounts) in some savory foods.
Which ingredients count as added sugars? Table sugar, honey, syrups (like corn syrup), brown sugar, demerara sugar, coconut sugar, beet sugar, and more.
Where do we find added sugars? They’re in many everyday foods and drinks: soda, packaged snacks, desserts, sweetened yogurts, breakfast cereals—and even some sauces, condiments, and breads.
Why does this matter? Added sugars change how food tastes—but they don’t bring important nutrients along for the ride. Over time, we get used to an extra-sweet taste and start to prefer it. Then foods without added sugar can seem “not sweet enough,” and we may reach for even sweeter options.
Why should we care about added sugar? Eating a lot of added sugar can raise the risk of:
- Weight gain and obesity
- Type 2 diabetes
- Heart disease
- Tooth decay
What do the new Guidelines recommend?
For all people aged 2 years and older:
- Do not consume, or consume at most, 10 g of added sugar per meal.
For children under 2 years:
- Do not eat anything with added sugar!
Everyday Examples (and a few surprises!)
Added sugars can hide in places you might not expect. Here are some common amounts:
- A can of regular soda: 35–40 grams (about 9–10 teaspoons)
- Fruit-flavored yogurt (5–6 oz): up to 20 grams (about 5 teaspoons)
- Breakfast cereal (1 serving): 10–12 grams (about 2½–3 teaspoons)
- Granola bar: 8–15 grams (about 2–4 teaspoons)
See how easy it is to blow past your target?
Smart ways to cut back on added sugar:
- Choose water or unsweetened drinks instead of soda or sweet tea.
- Craving something sweet? Try fresh fruit instead of candy or dessert.
- Cook more at home and reduce the sugar in recipes—often you can cut it by a third and still enjoy the taste.
- Save desserts for special moments, not every day.
- If you sweeten your coffee, tea, or oatmeal, reduce the amount a little each week and let your taste buds adjust.
Golden tip:
On your next trip to the supermarket, look at the food label and look for “Added Sugars.” Choose foods with 0 g or as low as possible. Compare brands and pick the ones with the lower amount.
Here’s the takeaway
Small changes make a big difference. Cutting back on added sugars helps protect your health today and in the future.
How about swapping one sweetened food or drink for a healthier option this week?
Note: This post is for general education and isn’t a substitute for personalized medical or nutrition advice.
Reference:
Dietary Guidelines for Americans 2025-2030: https://www.dietaryguidelines.gov/