How much sugar is too much?

Posted By: HR avatar

Published to Newsletter on May 31, 2023

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Reed Vawter, MS, RDN, CSOWM, LD

Health Ed. Consultant

Reducing added sugars is one of the healthiest dietary changes we can make. And it’s a sensible choice, too – sugar can contribute to weight gain, type 2 diabetes, and heart disease. The Dietary Guidelines for Americans recommends that added sugars make up no more than 10% of our daily calories. For someone eating 2,000 calories per day, that equates to 200 calories, which is 50 grams, or about 12 teaspoons, of sugar.

What does this look like in real life? Here are some foods and amounts that equate to approximately 50 grams of added sugar:

  • 15 fl. oz. Coke
  • 20 Girl Scout Thin Mint cookies
  • 1 cup of Ben & Jerry’s Chunky Monkey ice cream
  • 2 Snickers bars

But you don’t eat all of your added sugar in just one food and it’s not always dessert. More important is knowing how much added sugar you eat and where it comes from in your daily diet. Follow these steps to become more aware of your added sugar intake:

  1. Calculate your added sugar limit: Start by determining your calorie needs (use an online calculator or contact Employee Wellness for guidance), then multiply by 10%. This gives you your calorie limit for added sugar. Convert to grams by dividing by 4 (since sugar has 4 calories per gram).
  2. Read nutrition labels: Labels now include a line for “Added sugars.” Be sure to adjust if your serving size differs from what is listed on the label.
  3. Total up your added sugars for the day: Compare to your limit. Many online food trackers will do the math for you. (Note: some trackers may not distinguish between natural and added sugars.)
  4. Identify changes: Are you above your added sugar target? Look for changes you can make – reduce serving sizes, swap for different foods, or choose fruit instead of candy.

Not sure what changes to try? You don’t have to do it alone! Benefits & Employee Wellness is available to help. Staff and faculty have access to our registered dietitian nutritionist at no cost. Schedule your appointment today!

Tags: EmployeeWellness, Wellness