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Sugar Clues and Cues

Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist, May 2026.

We sure are sweet on sugar. In fact, we're biologically wired with a sweet tooth. Unfortunately, over the past several decades, that craving for sweets has been overfed, and that hasn't been good for our health.

Depending on your age group, surveys show that approximately 13-17% of a day's calories come from added sugars and sweeteners. That's equivalent to 14-25 tsp. of added sugar per day – ⅓ to ½ cup! Health guidelines recommend that no more than 10% of our daily calories come from sugars and sweeteners, as follows:

GroupRecommended Daily Amount
Children 2 and under0 tsp. per day (recommended by the American Academy of Pediatrics)
Children 2-186 tsp. per day or less
Women6 tsp. per day or less
Men9 tsp. per day or less
Different types of sugar and sweeteners in bowls Different types of sugar and sweeteners in bowls

Sweet eats are a treat and deserve a place at the table (because seriously, life without ice cream and Key lime pie would be bleak!). Still, it's good to get a sense of how much and what types of added sugars you consume. For many people, beverages are the biggest source. Start there, then expand your review to snacks and other foods. The following tips may help you better understand and manage your sugar intake.

  • Check the Nutrition Facts panel. More than 70% of packaged foods contain added sugars. Compare the amount of added sugar with the food's portion size. Be mindful that 4g of added sugar equals 1 tsp. Also check the % Daily Value for Added Sugars: 5% or less indicates a low-sugar food, while 20% or more signals a high-sugar food. 
     
  • Read the ingredient list. Get familiar with the names of nonnutritive sweeteners (sugar substitutes). Ingredients ending in -ose are sugars; those ending in -ol are sugar alcohols. Honey, syrups and fruit juice concentrates also count as added sugars.
     
  • Consider the food. If it's a sweet treat like a cookie, sugar is expected. If it's a pasta sauce, breakfast cereal, snack bar, pizza or other typically nonsweet food, look for lower-sugar, no-sugar or sweetener-free options – they exist.
     
  • Retrain your taste buds. Lean on naturally sweet and naturally sweetened foods to help reset your sense of what "sweet" should taste like. Products with multiple sweetening ingredients and nonnutritive sweeteners deliver such intense flavor that they can ratchet up your desire to repeat that sugar hit.
     
  • Revise your portion size. Eat sweets in reasonable portions, and when you do, prioritize high-quality, wholesome, naturally sweet ingredients.
Honeycomb Honeycomb

Good Question:

Are some sweeteners better than others?

Some sugar options may be better picks for you.

If you have diabetes, are at greater risk for it or need to keep weight in check, sugar alcohols and nonnutritive sweeteners can offer flexibility in your diet. They contain little to no calories and do not affect blood sugar levels the same way calorie-containing sugars and sweeteners do. However, recent research says there may be an association between certain nonnutritive sweeteners and an increased risk for type 2 diabetes.

If you have digestive issues, nonnutritive sweeteners or sugar alcohols aren't ideal. Studies suggest they can cause digestive upset in some people, such as bloating and abdominal pain, and may negatively affect the community of beneficial bacteria in your gut. 

Naturally derived sweeteners such as honey, maple syrup and molasses are hailed as healthier options. It's a valid viewpoint, as they can contain antioxidants, phytonutrients and certain vitamins or minerals, but there are caveats. The nutritional heft of these naturally derived sugars depends on how they've been processed and how much of those nutrients remain. Product labels don't offer those details. To get meaningful nutritional payoff, you may need to eat an appreciable amount, which ups the tally on calories and overall sugar intake. 

Taking Stock of Sugar

Sweetener

Calories per Teaspoon

Notes
Granulated cane or beet sugar, confectioners' sugar and turbinado sugar

15

In a broad sense, they're essentially the same, though turbinado sugar is slightly less processed. They have a similar influence in the body.
Brown sugar

15

Usually made by adding molasses to white granulated sugar, so it’s slightly less sweet. May contain minuscule amounts of a few minerals.
Coconut sugar

15

Slightly less processed and may contain trace amounts of potassium, iron, zinc, fiber and some antioxidants. 
Honey

22

Benefits vary depending on the source and whether it's raw or processed. Raw honey contains prebiotics, enzymes, nutrients, antioxidants and anti-inflammatory substances plus antimicrobial properties, which may help ease cold symptoms. It may cause a slower rise in blood sugar than granulated sugar. NOTE: Doctors advise against giving raw honey to infants under 12 months old for food safety reasons.
Maple syrup

15

100% pure syrup contains small amounts of vitamins and minerals, inulin (a fiber that feeds good bacteria in the gut) and phytonutrients. It may also cause a slower rise in blood sugar than granulated sugar.
Molasses

15

Contains B vitamins, calcium, iron, magnesium and potassium. Its slightly bitter taste may make it challenging to use as a sugar substitute.
Agave

20

Though approximately 1 ½ times sweeter than sugar, it has less of an effect on blood sugar levels; however, its high fructose content is not good for heart health and diabetes risk. When highly processed, the agave plant’s health-benefitting substances are lost.
High-fructose corn syrup

16-20

Some research suggests it's metabolized differently in the body, encouraging the liver to produce fat that may raise triglycerides and increase the risk for heart disease, high blood pressure and diabetes. It’s also associated with a greater level of inflammation than granulated sugars.
Sugar alcohols, such as sorbitol, mannitol, erythritol and xylitol

1 ½-10

Most are synthetically produced. They are more slowly digested than sugar, causing a slower or minimal rise in blood sugar. They're not fully absorbed by the body, and research suggests that too much may cause digestive problems and negatively affect heart health.
Nonnutritive sweeteners (NNS), such as aspartame, sucralose and neotame

0

Up to 600 times sweeter than sugar, NNS may increase the desire for sweet foods. Synthetic and highly processed, some studies suggest negative health issues; the amount consumed and the length of time you've been eating them are relevant factors. They may also negatively alter beneficial gut bacteria. NOTE: Not recommended for children under age 5; after that, input from a healthcare provider is encouraged.
Plant-based NNS, such as Stevia and monk fruit

0

Research is limited on the long-term use and health impact of these sweeteners.
Woman pricking her finger to check her blood sugar levels Woman pricking her finger to check her blood sugar levels
Man with knee pain Man with knee pain

Sugar's Health Impact

Too much added sugar is linked to:

  • Inflammation.
  • Increased risk of heart disease, diabetes and some cancers. 
  • Increased risk for dementia, Alzheimer's and other mental health conditions such as depression. 
  • Impaired growth and development of brain cells, which affects their nimbleness. 
  • A disruption in the balance of neurotransmitters, the chemical messengers in the body that help regulate mood, sleep, appetite and energy levels.
  • Altered diversity of good gut bacteria, which produce a protective influence on health.
  • A poorer quality diet.

Be well,
Sue

References