Added sugars should not make up more than 10 percent of your total energy intake for the day, and many nutritionists will recommend less than this. In a 2000-calorie-a-day diet, 10 percent is equal to about 50 grams, or 10 teaspoons of sugar. Unfortunately, most Americans consume 30 to 40 teaspoons or more of refined sugar per day – far more than is healthy. Most of this sugar comes from food products to which sugar has been added, such as soda, candy and baked goods. A can of soda alone can contain up to 10 teaspoons of added sugar!

Naturally-occurring sugars, such as those in an apple or a glass of milk, are not included in the less-than-10-percent-a-day recommendation. Naturally-occurring sugars affect your body differently because they come as part of a “whole food” package, including fiber and other nutrients. You don’t need to watch your intake of these sugars - except as part of your overall calories.

Sugar substitutes such as saccharin, cyclamate and aspartame contain negligible calories and can be helpful for people trying to limit sugar intake. The top three sugar substitutes - Equal®, Sweet'N Low® and Splenda® – are all FDA-approved. Sweeteners such as  fructose, sorbitol, and mannitol are not low in calories, but might be used as a sugar substitute for people with diabetes.

Sugar content of common foods: