Added sugar really adds up – to no good!

Did you know the average American consumes more than 17 teaspoons of added sugar a day!

Added sugar - we all know about it, our taste buds love it, and we are consuming too much. Increased research is revealing how added sugar doesn’t do our body any favors and can wreak havoc on our health. If you have been needing some motivation to decrease your added sugar intake, this may be it.

I get it, nutrition can be confusing. But added sugar is one area where I think we all can agree, it isn’t beneficial for our health. There isn’t really any controversy over that. In fact, health organizations strongly caution against high added sugar intake. Here are some recommendations:

American Heart Association: no more than 6% of daily calories
Dietary Guidelines for Americans: less than 10% of daily calories
World Health Organization: less than 10% of daily calories

No matter which guideline you follow, the message is clear: less sugar is better. To help bring those recommendations into perspective, 10% of a 2,000-calorie day would be about 12 teaspoons of sugar. One 12-ounce soda is about 10 teaspoons of added sugar. One pumpkin spice latte is about 12 teaspoons of added sugar. So, for me, focusing on limiting added sugar is an easy way to make a big improvement on your energy, how you feel, and your overall health.

And research shows why these limits matter.

One study looked at added sugar and the impact on cardiovascular disease. The National Health and Nutrition Examination Survey looked at how much added sugar U.S. adults eat and how it affects heart health. Researchers found that most adults get more than 10% of their daily calories from added sugars, and about 1 in 10 adults get 25% or more.

The study revealed that people who consumed the most added sugar had a much higher risk of dying from heart disease—nearly three times higher compared with those who kept intake under 10% of calories.

But sugar doesn’t just harm the heart—it also affects our mood. Several studies have shown that the more total dietary added sugar people consumed the higher the risk of depression was.

So, if you notice yourself reaching for sweets when stressed or overwhelmed, know you’re not alone—but also know there are healthier ways to support your mood. Perhaps journaling when you are feeling overwhelmed could help you be more aware and process your emotions.

The negative health impacts don’t stop there. Another way that added sugar harms our health is how it affects the gut microbiome. We have beneficial bacteria, and we also can have harmful bacteria in our gut. When the harmful bacteria take over, it’s not a good situation. Research shows that eating too much sugar leads to:

Less of the beneficial bacteria that protect your gut
More harmful bacteria that trigger inflammation
Lower diversity (a sign of poor gut health)

High sugar diets don’t just add empty calories, they disrupt gut health, fuel inflammation, and raise the risk of serious metabolic diseases such as cardiovascular disease, diabetes, and more. Managing sugar intake can seem overwhelming in a world obsessed with added sugar but focusing on small changes a little at a time can help you be more aware of your choices and habits. Here are a few quick tips:

Swap one sweetened drink for water with lemon or flavored sparkling water.
Check one nutrition label a day for added sugars.
Write down when you crave sugar—notice if it’s stress, boredom, or habit.

You also could consider working with a health coach who can support you and your goals.

If there’s one thing you do for your health this month, make it cutting back on added sugar—you’ll feel the difference!

Tera Moorehead is the owner of Peace of Health, LLC. With dual master’s degrees in nutrition and education, as well as a national board-certified health and wellness coach, Tera shares her passion for health and wellness through various programs and services.

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