Published by PMR of NY & CT
Sugar shows up in places you might not expect, from pasta sauce to "healthy" granola. A low sugar diet isn't only for people with diabetes. Cutting back on added sugar can help almost anyone eat better, and it doesn't mean giving up fruit or every dessert.
The focus is added sugar: the sugars and syrups put into foods and drinks during processing or at the table. The natural sugar in whole fruit, plain milk and vegetables comes with fiber, water or protein, and it isn't the target. Here's how much added sugar is too much and how to cut back.
Added sugar vs natural sugar
Chemically, the sugar in an apple and in a soda are similar. The difference is the package. Whole fruit brings fiber, vitamins and water, which make it filling and slow how quickly its sugar is absorbed. Added sugar brings calories with few nutrients, and it's easy to overdo, especially in drinks.
Added sugar includes table sugar, brown sugar, corn syrup and fruit juice concentrate. Sweeteners that sound natural, such as honey, maple syrup, agave and coconut sugar, count as added sugar too.
How much added sugar is too much?
Advice on added sugar has grown stricter:
- The 2025–2030 Dietary Guidelines for Americans say no amount of added sugar is recommended as part of a healthy diet, and that a single meal should contain no more than 10 grams, about 2½ teaspoons.
- The two previous editions set a daily limit of less than 10% of calories, about 50 grams on a 2,000-calorie diet. That figure is still the basis for the % Daily Value for added sugars on the Nutrition Facts label.
- The American Heart Association recommends no more than about 6 teaspoons (25 grams) a day for most women and about 9 teaspoons (36 grams) for most men.
How to spot hidden sugar on food labels
- Check the Nutrition Facts panel. Just under Total Sugars, find the line for added sugars and its % Daily Value. The Food and Drug Administration’s rule of thumb: 5% or less is low, and 20% or more is high.
- Read the ingredient list. Ingredients are listed by weight, so sugar near the top means a lot of it. Some products use several kinds of sugar, which pushes each one lower on the list.
- Learn sugar’s other names. Look for words ending in “-ose,” such as dextrose and maltose, plus anything called syrup, nectar or juice concentrate.
- Look past the front of the box. Claims such as “no sugar added” or “natural” don’t mean a food is low in sugar.
Low sugar diet swaps that add up
Try these swaps, one at a time:
- Drinks: Sugary drinks are a leading source of added sugar. Swap soda, sweet tea and fruit drinks for water, sparkling water or unsweetened tea. A slice of lemon or cucumber adds flavor.
- Breakfast: Choose plain yogurt or unsweetened oatmeal and add fresh fruit yourself. Compare cereal labels before you buy.
- Snacks: Many granola and snack bars are sweeter than they look. Keep nuts, cheese, fruit or plain popcorn on hand instead.
- Sauces and dressings: Ketchup, barbecue sauce, teriyaki and bottled dressings can be surprisingly sweet. Use smaller amounts or make your own.
- Treats: Keep the desserts you love, but have smaller portions less often.
What about sugar substitutes?
Sweeteners such as sucralose, aspartame, stevia and monk fruit add sweetness with few or no calories. They can help some people step down from sugary drinks. Still, the Dietary Guidelines advise limiting low-calorie sweeteners, and the World Health Organization advises against relying on them for weight control. Sugar alcohols such as sorbitol and xylitol can cause bloating or diarrhea in larger amounts.
Signs your blood sugar may be high
Cutting back on sugar is healthy for most people, but it can't diagnose or treat diabetes. See your doctor for a blood test if you notice:
- Increased thirst and frequent urination
- Blurry vision or unusual tiredness
- Cuts or sores that are slow to heal
- Weight loss you can't explain
- Numbness or tingling in your hands or feet
These symptoms have other causes too, so testing matters. Call 911 or go to the emergency room for confusion, fruity-smelling breath or fast, deep breathing, or if these symptoms come with vomiting or belly pain. These can signal a dangerous complication of very high blood sugar.
Frequently asked questions
Do you have to give up fruit to cut sugar?
No. Whole fruit contains natural sugar, but it also brings fiber, water, vitamins and minerals, and the Dietary Guidelines encourage eating it. Juice and dried fruit are easier to overdo, so keep juice portions small or dilute it with water, and go easy on dried fruit. If you have diabetes, your care team can help you fit fruit into your meals.
Is honey or maple syrup healthier than sugar?
Not by much. Honey and maple syrup have more flavor and tiny amounts of minerals and antioxidants, but your body handles them much like table sugar, and both count as added sugars. Their strong flavor may let you use a little less. Never give honey to a baby younger than 1 year, because of the risk of infant botulism.
Is a low sugar diet the same as a low carb diet?
No. A low sugar diet mainly limits added sugar, while a low carb diet limits all carbohydrates, including bread, rice, pasta, potatoes, beans and often fruit. You can still eat whole grains and beans while cutting added sugar. If you're considering a low carb diet for a health condition, talk with your doctor or a registered dietitian first.
Move more comfortably with PMR
Cutting back on sugar is one healthy change, and moving more is another. If back, knee or shoulder pain is getting in the way of exercise, Physical Medicine & Rehabilitation of NY & CT (PMR) offers physical therapy and other hands-on care. For blood sugar questions, start with your primary care doctor. Request an appointment and our team will contact you.
More from the PMR Blog
Continue exploring articles in this topic category.