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Healthy Eating Tip: Limit Your Added Sugar Intake to 40 Grams

I have a huge sweet tooth, so I can relate to your cravings for cookies, chocolate, and the like. The problem is, too much sugar can lead to weight gain, metabolic disorder (a precursor of type 2 diabetes and heart disease), and possibly even certain cancers. Added sugars should make up only six to 10 percent of your daily calories. Based on a 2,000 calorie diet that adds up to between 30 and 50 grams. I'm not talking about naturally occurring sugars in fruits and veggies though. I'm talking about foods made with white sugar, so keep your intake to about 40 grams. If you're a label reader, it can be hard to discern how much of the white stuff you're getting though, since all sugars are lumped under the "sugar" category. So the best thing to do is limit the amount of foods you eat that have sugar, brown sugar, or high fructose corn syrup in the list of ingredients.

To see how many grams of sugar are in some common sweet foods


Food Amount of Sugar
Slice of chocolate cake 30 g
1 oz. Dagoba organic dark chocolate 12 g
1 chocolate chip cookie 7 g
6 Oreo cookies 20 g
1 Starbucks chocolate hazelnut biscotti 10 g
1 Krispy Kreme glazed donut 13
20 plain M&Ms 9 g
1/2 cup serving of vanilla ice cream 21 g
10 oz. Coffee with 1 packet of sugar 2.8 g
12 oz. Coca Cola 39 g
12 oz. ginger ale 32.4 g
12 oz. Sprite 38 g


Join The Conversation
aimeeb aimeeb 8 years
mmmm cheesecake :drool:
ElectroPopTart ElectroPopTart 8 years
A Coke has more sugar than a Krispy Kreme? Bring on the donuts! jk
darc5204 darc5204 8 years
I was suprised when I realized that yogurt is often full of added sugar. A lot of brands have more than 20g per serving!
morninghurts morninghurts 8 years
I'm curious (3 posts of being curious in a row now!) if there's a limit for total sugar intake as well. I mostly eat fruits, veges, grains, nuts, a little dairy (almost always greek yogurt), and a little lean meat each day (usually an egg or tofu). I don't really have processed food all that much anymore (the closest thing to it would be a Kashi granola bar). For fruits, pretty much everyday, I have an apple, orange, banana, kiwi, blueberries, strawberries, mango, cantaloupe, and honeydew. Then for veges, I have things like sweet potato, red pepper, and carrots (just naming the ones with more sugar). The sugar from all those fruits and veges add up and although it's not added sugar from things like HFCS I've wondered if I should be watching my total amount of sugar each day also. Any idea?
juliet juliet 8 years
I'm curious about the sugar content in milk. I think it's the lactose that counts as sugar. Is this "bad" for you? A cup of skim milk has 13 g of sugar in it!!
plus_2_kid plus_2_kid 8 years
I'm curious - I have a Jamba juice addiction. They have very high amounts of sugar, but I think it's all from fruit (I only have the classic flavors NEVER the creamy ones). Is this OK, or is it still too much sugar? I'm pregnant and have been CRAVING fruit and fruit juice but am worried that I'm just pounding too much sugar, even if it is directly from fruit.
Spectra Spectra 8 years
I limit my refined sugar intake as it is. I try to eat mostly fruits and veggies and I do let myself have a sweet treat every day (otherwise, I think I'd go nuts!). I'm pretty sure I don't get more than say, 30 grams a day though.
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