Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — written by Charlotte Lillis on march 12, 2019

The average person in the United states consumes around 17 teaspoons, or 71.14 grams, of included sugar every day, which far exceeds recommended limits.

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A gram (g) of street contains around 4 calories, which way that many civilization consume virtually 270 calories a day from included sugar alone.

People sometimes define calories indigenous sugar together “empty calories” due to the fact that they execute not provide any nutrients.

Eating too lot sugar deserve to increase a person’s threat of plenty of health problems, consisting of weight gain, obesity, high blood pressure, type 2 diabetes, heart disease, liver disease, and also tooth decay.

In this article, we look at the recommended sugar boundaries for different varieties of world and carry out information on exactly how to reduce the entry of sugar.


Recommended sugar limits

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Share on PinterestRecommended daily sugar boundaries vary depending upon age and sex.
Discretionary calories are those that space left over when a person has met their daily nutritional needs.

A human being who has consumed calories from high-nutrient foods items throughout the day deserve to use up this extra calorie pin money on treats, such as sugary or fat foods.

The American heart Association (AHA) recommend the sugary foods consist of no much more than half of a person’s day-to-day discretionary calorie allowance.

This allowance differs for men, women, and children.

Men

According to AHA guidelines, most men should consume no much more than 150 discretionary calories of sugar per day. This is identical to 38 g or 9 teaspoons (tsp) that sugar.

Women

Women should use no much more than 100 discretionary calories on sugar every day. This is around 25 g or 6 tsp of sugar.

Children

Children in between the periods of 2 and 18 need to consume no an ext than 25 g, or 6 tsp, of included sugar daily.

People with diabetes

Diabetes provides it challenging for the body to usage glucose effectively. Due to the fact that the body converts both naturally occurring and added sugars right into glucose, people with diabetes have to monitor their in its entirety sugar intake.

But part foods impact blood glucose levels more than others, depending on their glycemic index (GI). Foods with a greater GI progressive blood glucose an ext than foods with a reduced GI.

A human being with diabetes have to regularly check their blood glucose level to ensure that it is within a safe range. This variety will differ slightly from person to person.

Avoiding added sugars and focusing on consuming the right amounts of fiber and also nutrient-dense carbohydrate from whole foods can help stabilize blood street levels.


Certain totality foods save on computer naturally occurring sugars.

For example, fruits and some vegetables contain the sugar fructose, and also milk has a sugar referred to as lactose. This foods also contain nutrients and also may be sources of diet fiber.

Added sugars space sugars or caloric sweeteners the manufacturers put in foods or drinks.

Added sugars can be herbal or chemically manufactured. A kind of sugar can be “natural” (i.e. Unprocessed) without being “naturally occurring.”

Examples of organic sugars the manufacturers add to carry out sweetness encompass honey, maple syrup, and also coconut sugar.

Even fructose and lactose qualify as included sugars in countless processed foods.

Examples of included sugars to look for on food brand include:

refined white sugarbrown sugarraw sugarinvert sugarmalt sugarcoconut sugarmolassessyrupmaple syrupcorn syruphigh-fructose corn syrupcorn sweetenerhoneyfruit juice concentratessugar molecules finishing in “ose,” such together fructose, glucose, dextrose, lactose, maltose, and also sucrose

Liquid sugar is in soft drinks and also juices. The human body digests it an ext quickly than the street in foods, and also as a result, liquid sugar reasons a greater spike in blood glucose levels.

If a human drinks sugary liquids top top a continuous basis, the repeated spikes in blood glucose have the right to overload the pancreas and liver, causing wellness problems.

Sodas often tend to save on computer the highest amounts of fluid sugar. A 12-ounce have the right to of soda contains around 8 tsp the sugar, or 130 north calories.

The following drinks may additionally contain fluid sugar:

fruit juices and also smoothieshigh-energy drinks or sporting activities drinkschocolate or flavored milk

Avoiding packaged foods

Research suggests that about 75 percent the packaged foods items in supermarkets contain included sweeteners.

Examples that packaged foods that may contain included sugar include:

candies and chocolatedessertsbreakfast barsbreakfast cerealsyogurtsavory snackssauces and also salad dressingsmilk and soy beveragescanned, frozen, and dried fruit

Swapping added sugars for organic alternatives

The complying with tips can aid a human being replace the included sugar in their diet with more healthful alternatives:

Swap sweets and also desserts because that fruit, but avoid crate fruit in syrup.Prepare homemade sauces and salad dressings.Replace store-bought granola and also snack mixes through homemade varieties that include unsweetened dried fruits and also non-frosted wholegrain cereals.Use herbs and spices instead of sauces the contain included sugar.

Trying street alternatives

Non-nutritive sweeteners (NNSs) contain couple of or no calories.

Researchers have actually investigated whether replacing sugary foods and also drinks with sugar-free choices containing NNSs may assist people consume fewer calories and maintain a healthy weight. They have reached differing conclusions.

The Food and Drug management (FDA) have approved the complying with NNSs for usage in food:

acesulfame K, such together Sweet Oneadvantameaspartame, such as NutraSweet and Equalneotamesaccharin, such as Sweet’N Lowsucralose, such together Splenda

Stevia is another kind of NNS that the FDA take into consideration to be “generally well-known as safe.” This method that professionals agree that recommended quantities are safe to use.

It is best to border the intake of NNSs and pay attention to in its entirety calories consumed every day, as NNSs can lead to cravings and overeating.

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Emerging research argues that fabricated sweeteners may have an unfavorable effects ~ above metabolism, gut health, and also cravings, yet confirming these findings will require an ext research.