lifestyle

The Truth About Added Sugars: Why We're Eating Too Much

Sugar itself isn't the enemy — the problem starts when our bodies take in far more than needed, especially from sources that offer no real nutritional value. That's exactly what "added sugars" refers to in CDC and Dietary Guidelines for Americans recommendations, and the issue applies well beyond the US to any country with a similar modern diet.

Contents

What are added sugars

Added sugars are sugars and syrups that manufacturers or individuals add to foods and beverages during processing or preparation. Unlike naturally occurring sugars (like those in fruit or milk), added sugars come without vitamins, fiber, or other beneficial nutrients — just empty calories.

Common types of added sugars include:

  • Sucrose (regular table sugar)
  • Dextrose
  • Various syrups (corn syrup, maple syrup, high-fructose corn syrup)
  • Honey
  • Sugars from concentrated fruit or vegetable juices

Where added sugars come from in our diets

The biggest sources of added sugars in a typical diet are:

  • Sugar-sweetened beverages (soda, sweetened tea, energy drinks, juices with added sugar)
  • Desserts and sweet snacks: cookies, brownies, cakes, pies, ice cream, doughnuts, sweet rolls, and pastries

These two categories account for the bulk of "hidden" sugar intake, since most people don't realize how many teaspoons of sugar are packed into a single soda or slice of cake.

The Dietary Guidelines for Americans 2020–2025 set clear benchmarks:

  • Adults and children aged 2 and older should keep added sugars under 10% of total daily calories. On a 2,000-calorie diet, that's no more than 200 calories from added sugars — roughly 12 teaspoons.
  • Children under 2 shouldn't consume any added sugars at all — no sweetened foods or drinks at this age.

Healthy People 2030 lists reducing added sugar consumption among people aged 2 and older as a leading health indicator, underscoring how widespread this issue is at a national level.

What the consumption data shows

Children and young adults (ages 2–19)

As of 2017–2018, average daily added sugar intake was 17 teaspoons among children and young adults.

  • By sex: boys averaged 18 teaspoons, girls averaged 15.
  • By age and race/ethnicity, intake varied significantly. Among 2- to 5-year-olds, averages ranged from 7 teaspoons (non-Hispanic Asian children) to 13 teaspoons (non-Hispanic Black children). Among 12- to 19-year-olds, the gap widened further, ranging from 14 to 20 teaspoons depending on the group.

This data reveals a clear pattern: the older the child, the more added sugar they tend to consume — the habit builds gradually rather than appearing suddenly.

Adults (ages 20+)

Among adults, average intake was also 17 teaspoons per day.

  • By sex: men averaged 19 teaspoons, women averaged 15.
  • By race/ethnicity, intake ranged from 10 teaspoons (non-Hispanic Asian adults) to 19 teaspoons (non-Hispanic Black adults).

Nearly every demographic group significantly exceeds the recommended 12-teaspoon limit, with some groups consuming almost double that amount.

Why this matters for your health

Excessive added sugar consumption is linked to several serious health issues:

  • Weight gain and obesity, since sugary foods add calories without providing satiety
  • Type 2 diabetes, due to chronic strain on the body's insulin response
  • Heart disease, partly through effects on triglyceride levels and inflammation

Practical tips to cut back

  • Read labels carefully: look beyond the word "sugar" for syrups, dextrose, and juice concentrates.
  • Swap sugary drinks for water, unsweetened tea, or water with lemon.
  • Choose fresh fruit over desserts — natural sugar comes packaged with fiber.
  • Cook at home more often to control how much sugar goes into your meals.
  • Gradually reduce sugar in familiar recipes — taste buds adapt within a few weeks.