Artificial sweeteners and sugar: how much is too much

In short

• The limit applies to added or free sugars, not to the sugar naturally present in whole fruit, vegetables and milk.
• The WHO recommends keeping free sugars below 10% of total energy intake, and reducing below 5% would bring further benefit, mainly less tooth decay.
• Sugar-sweetened drinks, desserts and sweet snacks are the leading sources of added sugar in the U.S. diet.
• Honey, syrups and fruit juices count as free sugars too.
• The FDA treats approved sweeteners as safe under their conditions of use, but the WHO advises against using them to control weight.

Added sugar versus natural sugar

The CDC defines added sugars as sugars added during food processing, including sweeteners, syrups, honey and concentrated fruit or vegetable juices. Naturally occurring sugars in milk, vegetables and fruit are not included.

The WHO uses the term free sugars: sugars added to foods and drinks by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and fruit juices, including concentrates. Sugars in fresh fruit and vegetables, and those naturally in milk, are excluded.

How much is the limit

• WHO strong recommendation: keep free sugars below 10% of total energy intake.
• WHO conditional recommendation: reducing below 5%, about 25 grams or 6 teaspoons a day, would give additional benefits, mainly less tooth decay.
• A single can of sugar-sweetened soda can contain up to 40 grams, around 10 teaspoons, of free sugars, according to the WHO.
• The CDC reports that average daily added sugar intake in the U.S. was about 17 teaspoons for both adults and for children and young adults ages 2 to 19 in 2017-2018.
• The CDC also notes that excess added sugar can contribute to weight gain and obesity, type 2 diabetes and heart disease.

Where sugar hides

Much of the sugar people eat is in processed foods that are not usually thought of as sweets. The WHO gives the example that a tablespoon of ketchup has about 4 grams of free sugars. The CDC names sugary drinks, desserts and sweet snacks such as cookies, cakes, pies, ice cream, doughnuts and pastries as the leading sources.

• Sauces and dressings: ketchup, barbecue and teriyaki sauces.
• Flavored yogurts and dessert-style dairy.
• Breakfast cereals and granola bars.
• Coffee drinks with syrups.
• Sports and energy drinks, and sweetened waters.
• Fruit juices, which count as free sugars even without added sugar.

On the ingredient list, sugar appears under many names, such as syrup, dextrose, fructose and fruit juice concentrate. If several of them appear, the product may add up to a lot of sugar even if each one is low on the list.

Honey, syrups and other natural sugars

Honey, maple and agave syrups and similar products count as free sugars under both the WHO and CDC definitions, so they belong in the same daily limit as table sugar. Marketing a sweetener as natural does not change how it is counted. Choose by taste, and count it like any other sugar.

Artificial sweeteners: what is known

The FDA says the six food additive sweeteners it has approved, aspartame, acesulfame potassium, sucralose, neotame, advantame and saccharin, are safe for the general population under their conditions of use. Each has an acceptable daily intake, and the FDA found estimated intake would not exceed it. It has no questions about the use of high-purity steviol glycosides and monk fruit extract, and it notes that sugar alcohols do not promote tooth decay and do not cause a sudden rise in blood glucose.

People with phenylketonuria should avoid or restrict aspartame, and labels carry a phenylalanine notice. The WHO took a different angle in 2023: it recommended against using non-sugar sweeteners to control body weight or to reduce the risk of noncommunicable diseases. Its review found no lasting benefit for body fat in adults or children, and linked long-term use with possible harms in adults, including a higher risk of type 2 diabetes, cardiovascular disease and death. The advice does not apply to people with pre-existing diabetes, and the WHO's recommendation is conditional.

In practice, swapping a sugary soda for a diet one can be a step on the way, but the WHO suggests aiming to reduce overall sweetness in your diet, starting early in life.

How to cut back without misery

1. Start with drinks.They are a leading source of added sugar and the easiest to change. Water, unsweetened tea or coffee, or water with lemon or mint can take their place.
2. Go gradually.Reduce the sugar you add to coffee or tea in small steps so that your taste can adjust.
3. Swap, do not ban.Plain yogurt with fruit instead of a dessert-style one, or a piece of fruit instead of candy. The WHO suggests choosing foods with naturally occurring sugars, such as fruit, or unsweetened options.
4. Read labels.Check the added sugars line and the ingredient list. The CDC points to its Rethink Your Drink resources for healthier drink options.
5. Plan a treat.A planned portion of dessert is easier to stick with than a total ban.

Sugar and teeth

The WHO found that tooth decay rates are higher when free sugars make up more than 10% of energy intake, and that going below 5% brings further benefit. The FDA also notes that sugar alcohols do not promote tooth decay.

When to see a doctor, and red flags

Talk to a clinician or registered dietitian if you have diabetes, prediabetes, are pregnant, have phenylketonuria, or find it hard to cut back on sweet foods. Also mention constant thirst, frequent urination or unexplained weight loss, which can be signs of high blood sugar.

Red flags: call 911 for confusion, fainting, trouble breathing, or a seizure, especially in someone with diabetes.

Questions and answers

Sources

1. WHO — WHO calls on countries to reduce sugars intake among adults and children
2. WHO — WHO advises not to use non-sugar sweeteners for weight control
3. CDC — Added Sugars
4. FDA — Aspartame and Other Sweeteners in Food

Sources checked on 29 October 2026.