How Much Sugar is Too Much?
Naturally occurring sugars, like those found in fruit, also come with vitamins, minerals, and phytochemicals that facilitate their metabolism and allow cells to efficiently use their food.
The recommended daily amounts of carbohydrates depend on age, size, and activity level. However, on average, the American Heart Association recommends limiting added (non-natural) sugars to:
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Women: 6 teaspoons / 30 grams per day (about 100 calories)
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Men: 9 teaspoons / 45 grams per day (about 150 calories)
Nutrition labels indicate total carbohydrates and break that number down into fiber and sugars. As a general rule, more than 22.5 g of sugar is considered too much, and 5 g or less is considered low. Total carbohydrate intake should make up about 45-65% of your daily caloric intake. On a typical 2000-calorie/day diet, 900-1300 calories or 225-325 grams should come from carbohydrates.
Carbohydrate Content of Typical Foods
| Food Item | Total Carbohydrates | Sugar Content / Notes |
| 1 slice of white bread | 15 g | 1.5 g added sugar |
| 100 g of pasta | 25 g | 8% of total recommended daily intake |
| 100 g of rice | 28 g | 0.1 g sugar |
| 1 medium apple | 19 g | Includes fiber |
| 100 g of typical breakfast cereal | 68 g | 1 g added sugar |
| 1 12-ounce can of cola | 39 g | All sugar |
| 1 medium carrot | 6 g | Includes fiber |
Artificial Sweeteners vs. Natural Alternatives
Artificial sweeteners are not a great alternative to refined sugar. Overwhelming evidence indicates they contribute to obesity, hypertension, diabetes, cardiovascular and neurodegenerative diseases, metabolic syndrome, depression, chronic headaches, and cancer.
