How Much Sugar is 'Too Much'? Guidelines and Health Risks
February 26, 2025 | Tags:
Too much sugar can be too much for your heart. Many foods, like fruits, vegetables, grains and dairy products, contain natural sugars. But those foods are also high in fiber, proteins and minerals that have nutritional value. It’s added sugar from too many soft drinks, cookies, pastries and processed foods that can be damaging to our bodies.
How much is too much?
The American Heart Association recommends that women consume no more than six teaspoons of sugar per day while men should consume no more than nine teaspoons. However, statistics show that adults consume an average of 17 teaspoons per day.
The effects of too much added sugar
Studies have found that a lifestyle that includes too much sugar elevates the risk of diabetes, obesity and heart disease. That’s because all that excess sugar can raise blood pressure and increase chronic inflammation. Chronic inflammation happens when white blood cells attack healthy tissue and organs, like the heart.
Too much sugar in your diet — especially from sugary beverages — can also cause you to gain weight. Liquid calories are not as satisfying as calories from solid foods, so your body gets tricked into eating more.
Beware of hidden sugar
We know there is a lot of sugar in desserts, but excess sugar also hides in some foods you may not expect, like pasta sauce, breakfast cereal, ketchup, canned fruit and granola bars. It’s important to read food labels to see exactly how much sugar is in each serving. Try to avoid foods with more than 10 grams of sugar per serving.
Manage your sugar intake
Besides reading food labels, there are a few other ways you can keep an eye on the amount of sugar you consume:
- Track your sugar and try to cut back to one or two items you enjoy.
- Limit portions of those foods that are high in sugar.
- Eat more fruits, vegetables and lean proteins when you're hungry.
Talk to your primary care provider
Make an appointment with your primary care provider (PCP) to talk about your sugar intake and risk of chronic inflammation. A simple blood test can see if you have it. If you don't have a PCP, Medical Mutual can help. Use the Find a Provider tool to find a PCP in your plan's network.