- Eating too much added sugar can harm your brain, heart, liver, gut and skin over time.
- All added sugars affect the body similarly—how much and how often matters more than the type.
- Small swaps, especially limiting sugary drinks, can quickly improve blood sugar and health.
Americans eat an average of 17 teaspoons of added sugar a day—roughly 68 grams or ⅓ cup—about two to three times the amount experts recommend. People know that regularly consuming too much added sugar can raise the risk of chronic conditions like heart disease and type 2 diabetes. Yet despite growing awareness, sugar intake remains high—often in ways we don’t even realize. Why are Americans still eating so much added sugar—despite decades of warnings?
The answer isn’t clear-cut. Sugar is everywhere. “Most of the sugar people eat isn’t dessert—it’s quietly poured into our drinks and everyday foods,” says Samantha Cassetty, M.S., RD, co-author of Sugar Shock: The Hidden Sugar in Your Food and 100+ Smart Swaps to Cut Back. From “healthy” protein bars to salad dressings and bread, added sugar is often found in products you’d never suspect.
What can make things even more confusing is that we’re bombarded with messages from wellness influencers, food producers and even the government agencies that oversee our nation’s health priorities, suggesting that some sugars are “healthier” than others. For example, last September, Tyson Foods announced that it was phasing out high-fructose corn syrup (HFCS) from all of its branded products by the end of 2025. It joined other companies like Coca-Cola and Pepsi, which also announced greater availability of HFCS-free versions of some of their products in the U.S. While President Trump and Health and Human Services Secretary Robert F. Kennedy Jr. applauded these changes, claiming that consuming sugar instead of HFCS is healthier, the type of sugar we eat isn’t the problem.
Here’s what nutrition experts want you to know: Whether it’s cane sugar or corn syrup—or maple syrup or honey, for that matter—the real issue is that eating too much of any type of added sugar can negatively impact our health. “Drinking [soda made with] sugar instead of high-fructose corn syrup won’t accomplish anything. We do not see any change in [the] human body if you switch the source of the calories. It doesn’t matter how many of those calories come from sugar or [high-fructose corn syrup],” says Dustin Moore, Ph.D., RD, a nutrition scientist and public health expert.
Understanding what sugar actually does in your body—from the moment it hits your tongue to its long-term effects—can help you make sense of why it’s so hard to resist and why small, strategic changes matter more than you might think. The effects start within minutes of that first bite or sip and trigger a complex metabolic response that, when repeated day after day, can lead to chronic inflammation, insulin resistance and progressively higher risks for conditions like heart disease, diabetes and fatty liver disease.
Most of the sugar people eat isn’t dessert—it’s quietly poured into our drinks and everyday foods.
The good news? You don’t need to quit sugar completely to protect your health. Understanding where added sugars hide and making simple swaps can make a real difference. Let’s break down exactly what’s happening in your body when you eat too much sugar—and what you can actually do about it, starting today.
What Sugar Does in the Body
Your body breaks down all digestible carbohydrates—including a piece of fruit, a slice of bread or a cookie—into glucose (aka sugar). Your pancreas releases insulin, a hormone that helps move glucose out of your bloodstream and into your cells to be used or stored for later. That’s the normal, healthy choreography.
When sugar intake is moderate, this process works smoothly. “An occasional sugary treat will still trigger a blood sugar response, but it will stay in a tighter, healthier range,” says Cassetty. The trouble begins when added sugars are consumed often and in large amounts: Your pancreas must work harder and, over time, your cells become less responsive to insulin. This can lead to persistently high blood sugar levels—a cycle that increases the risk of insulin resistance, prediabetes and type 2 diabetes.
But the effects of sugar don’t stop at metabolism. Excess sugar can disrupt nearly every major organ in the body, from your brain and heart to your gut and even your skin. Here’s what’s really happening inside your body—and why it matters.
In Your Mouth
Within minutes of a sugary bite or sip, plaque—a sticky film of bacteria in your mouth—ferments that sugar into acid. This acid drops the pH in your mouth and begins to dissolve minerals from your tooth enamel. But it’s not just how much sugar you eat—it’s how often.
“If you are sipping on sugary soda all day long, your teeth are constantly being exposed to sugar, not allowing your natural, bacteria-fighting saliva to wash it away,” says Steven J. Katz, D.D.S., M.S., president of the American Association of Endodontists. That habit fuels more acid production, raising your risk for cavities.
Dentists recommend consuming sweetened items in one short sitting rather than sipping on them over hours. And while it may seem smart to brush your teeth right afterward, don’t rush to the sink. “After eating sugary foods, your enamel temporarily softens—brushing too soon can wear it down. Rinse with water to help wash away sugars and acids, and wait about 30 to 60 minutes before brushing,” says Katz. “That gives your saliva time to neutralize acids and re-harden the enamel.”
In Your Blood
When you eat or drink foods with a lot of added sugar (think sweetened drinks or baked goods), your blood sugar rises quickly. In response, your pancreas releases insulin, so cells can take in that fuel. The sharper the spike, the sharper the crash. That crash can leave you feeling foggy, fatigued and craving more sugar.
These rapid swings aren’t just about mood—they can disrupt your hunger signals and encourage overeating. Over time, this pattern may cause blood sugar dysregulation. Natural sugars like the ones found in fruit don’t have this same impact; that’s because whole fruit contains fiber, which helps slow down the absorption of sugar into the bloodstream, and therefore, prevent high spikes.
In Your Brain
Your brain runs on glucose, so it’s hardwired to seek out sugar as a quick source of fuel. When you eat something sweet, your brain releases dopamine—a chemical messenger that signals reward and pleasure. This feel-good response is your brain’s way of saying, “This is good, remember this, do it again.”
The problem? Your brain doesn’t have a built-in “off switch” for today’s ultra-sweet foods. A cookie or soda triggers a dopamine hit and boosts your mood—but that rush fades fast, priming you to see another sweet bite a couple of hours later.
When this spike-crash-crave cycle repeats, it can reinforce habits that drive overconsumption, which can affect our mood. Observational studies show that higher added sugar intake is associated with a greater risk of depression, while whole fruit tends to show a protective effect. The studies don’t prove causation, meaning they can’t prove that sugar directly causes depression. The relationship could work the other way: depression might lead people to reach for more sugary comfort foods. Or both could be influenced by other lifestyle factors. Still, the pattern shows up consistently across multiple studies and populations.
In Your Liver
Your liver plays a key role in processing sugar—and when you consume a lot of it, especially from sweetened drinks, it goes into overdrive. “Sugar-sweetened beverages [like sodas and sweetened coffee drinks] rapidly drive fat production and deposition in the liver, leading to fatty liver disease even in people with normal weight,” says obesity-medicine physician Kevin R. Gendreau, M.D.
Rates of metabolic dysfunction–associated steatotic liver disease (MASLD)—the new name for what was previously known as nonalcoholic fatty liver disease (NAFLD)—have climbed sharply in recent years. Nearly 4 in 10 U.S. adults are now estimated to have the condition, often without knowing it, as even people in later stages of the disease are asymptomatic.
In fact, one study of over 3,700 U.S. adults found that heavy consumption of sugar-sweetened beverages was linked to a 60% increased risk of developing MASLD. Cutting back on sugary drinks is one of the most impactful and immediate steps you can take to support your liver health—regardless of your weight.
In Your Heart
Consuming too much added sugar also affects your heart. “Added sugar raises triglycerides and small dense LDL particles while lowering HDL, a perfect storm for heart disease,” says Gendreau. Over time, these changes in blood lipids can lead to plaque buildup in arteries, raising the risk of heart attacks and strokes.
Even small tweaks in daily habits can make a difference fast. Gendreau notes that he often sees improvements in triglycerides and ApoB levels (a protein that carries cholesterol particles in the blood) within weeks when patients reduce sugar intake.
In Your Kidneys
Your kidneys help filter waste and regulate blood pressure—but sugar can stress them out. Habitually drinking sugar-sweetened beverages is linked with a higher risk of developing chronic kidney disease. One study of over 127,000 adults found that consuming more than one serving (250 milliliters) of sugary drinks per day increased kidney disease risk by 19%.
In Your Gut
Your gut microbiome—the community of bacteria in your digestive tract—thrives on fiber and struggles with excess added sugar. Research shows that high-added-sugar eating patterns can reduce beneficial microbial diversity, increase harmful bacteria and damage your gut lining, which may contribute to chronic inflammation and metabolic disorders.
Keeping added sugars in check supports a more balanced microbiome. Limiting sugar-sweetened foods and prioritizing a fiber-rich diet, full of fruit, legumes and whole grains, helps feed beneficial bacteria, supports your gut health over time and protects you against chronic diseases.
On Your Skin
It might come as a surprise, but sugar also influences how your skin looks and functions. Excess sugar contributes to the formation of advanced glycation end products (AGEs), compounds that damage collagen and elastin, the proteins that keep skin firm and smooth. One study found that AGEs promote yellowing, sagging and fine lines by weakening your skin’s structure. That’s basically speeding up the visible signs of aging.
If your skin looks dull or tired after a sugar-heavy week, you’re not imagining it. The good news? Those effects are short-term, so returning to a moderate sugar intake can calm that inflammation and puffiness.
Hidden Added Sugars in Everyday Foods
Added sugars don’t just come from dessert and soda. Food manufacturers use them to sweeten, thicken, brown, preserve and balance flavors across the grocery store. That means sugar is showing up in places you’d never expect—even in foods marketed as “healthy.” From granola bars to pasta sauces, about 60% of packaged foods contain added sugar.
The tricky part is that foods with added sugars don’t always taste obviously sweet, which is why they’re so easy to overlook. Cassetty sees this daily in her practice. “People will say, ‘Oh, I don’t really eat sweets,’ but then you dig into their food journal, and they’re putting heavily sweetened creamer in their coffee and then adding sugar on top of it, or picking up a flavored latte on the way to work,” she says.
A couple of grams of sugar in your granola, salad dressing and plant-based milk might not seem like much, but over the course of a day, it adds up fast. Take a look at these everyday staples—the sugar content might surprise you, especially in foods you’d never think to question.
Natural vs. Added Sugars: What’s the Difference?
Not all sugars are created equal. Added sugars are introduced during processing or preparation, while natural sugars occur naturally in foods like fruit and unsweetened dairy products. The latter come with beneficial nutrients that fundamentally change how your body responds—and that makes all the difference.
In fruit, sugar comes bundled with fiber, which slows digestion and prevents the blood sugar spikes you’d get from, say, a candy bar. The fiber also feeds beneficial gut bacteria and keeps you feeling fuller longer. Fruit also delivers vitamins, minerals and antioxidants that fight inflammation and support overall health. In unsweetened dairy products, the natural sugar (lactose) comes alongside protein and calcium. The protein slows sugar absorption, while calcium supports bone health and metabolic function.
“The sugar in fruit and unsweetened dairy comes in the package nature intended,” says Cassetty. “The American Diabetes Association is in favor of fruit, and so am I.” She adds that many people mistakenly avoid fruit when trying to cut back on sugar—especially those trying to manage weight or blood sugar—but that’s a myth she works hard to correct in her practice. Despite what some wellness influencers claim, natural sugar in whole fruit is not bad for you. That’s simply misinformation.
The takeaway? Don’t fret about the natural sugar in a banana or a cup of plain yogurt. If you’re trying to reduce sugar intake, focus on cutting back on added sugars. A quick label reminder: “Added Sugars” now appears on the Nutrition Facts panel for most packaged foods—use it as your North Star.
At EatingWell, we include added sugar information on our recipes’ nutrition labels and a “no-added-sugar” tag on their nutrition profiles, making it easy to find options that align with your goals—without sacrificing flavor.
Are All Added Sugars the Same?
Some types of sugars are often touted as natural and healthier (think agave, honey and maple syrup), yet your body sees them all as, well, sugar. “While honey or maple syrup contain some antioxidants, the amounts in a teaspoon are nutritionally insignificant,” says Gendreau. “The health halo is marketing. Your body processes these sweeteners like any other sugar.”
The same goes for high-fructose corn syrup, which has been particularly demonized in recent years. While some research suggests that high-fructose corn syrup may be slightly more strongly associated with weight gain and fatty liver disease than granulated sugar, excessive consumption of the latter is also related to the risk of chronic diseases. The real issue isn’t which type of sugar you’re consuming, it’s how much and how often.
What about the glycemic index? Some sources claim natural sweeteners like agave are better because of their lower glycemic index, a measure of how quickly a food raises blood sugar. But dietitians caution against reading too much into glycemic index on its own. “The glycemic index measures blood sugar response to foods, but it’s not very useful because we don’t eat foods in isolation,” says Cassetty. “Protein and fiber change the blood sugar response. So I don’t look at the glycemic index when evaluating sweeteners.”
While honey or maple syrup contain some antioxidants, the amounts in a teaspoon are nutritionally insignificant. Your body processes these sweeteners like any other sugar.
Glycemic load—which factors in both the glycemic index and the amount of carbohydrate in a serving—can give a more complete picture of how a food affects your blood sugar. But even that has limitations in the real world. “In mixed meals, overall carbohydrate amount, fiber and fat-protein pairing dominate glycemic response,” says Kathleen Benson, RDN. In other words, what matters most is the full context of your meal—not the sweetener’s technical score.
Gendreau’s blunt take: “Agave may have a lower glycemic index, but metabolically it’s still sugar. There’s no meaningful difference in long-term risk when used in real-world diets.”
What About Artificial and Nonnutritive Sweeteners?
Artificial sweeteners such as sucralose and stevia are increasingly common in “no added sugar” products. Yet, this is a messy area of research. “They’re generally recognized as safe [by the FDA], meaning they don’t cause cancer or immediate health problems,” says Cassetty. But the long-term picture is less reassuring. Studies suggest little to no long-term benefit for disease prevention. “In fact, people who consume the most—especially diet sodas—might have higher risks of stroke, heart disease and type 2 diabetes.” Emerging reviews of research echo mixed or concerning associations.
Benson takes a balanced view: “Low- and no-calorie sweeteners like stevia, monk fruit, aspartame and sucralose might be occasionally useful for adults with overweight, obesity or diabetes who are replacing sugar-sweetened beverages.” Still, she suggests caution: “Occasional use appears safe for most adults, but long-term health effects are still being studied.”
Sugar alcohols, like erythritol and xylitol, are also used in “healthier” packaged foods but deserve particular scrutiny. “Sugar alcohols can cause digestive distress, especially for people with GI [gastrointestinal] disorders [think bloating, gas or diarrhea],” Cassetty says. And because these ingredients haven’t been in our food supply for very long, their long-term effects remain uncertain—especially concerning for kids, who are now being exposed to them regularly through “healthier” snack options marketed to parents.
So what’s the best approach? You don’t need to fear products made with low- or no-calorie sweeteners occasionally, but more than a few shouldn’t be a daily habit.
Is Sugar Addiction Real?
That irresistible pull toward a second slice of chocolate cake or bowl of ice cream? There’s a reason it feels so powerful. Sugar triggers the release of dopamine—the same neurotransmitter involved in feelings of pleasure and satisfaction. That response reinforces the behavior, making you crave more later.
Cassetty notes that sugar activates the brain’s reward pathway just like addictive substances. Your brain remembers that good feeling and pushes you to seek it out again. But that doesn’t necessarily mean sugar qualifies as an addiction in the clinical sense.
“Clinically, the word addiction is used for substance-use disorders, which are defined in the DSM-5 [the professional mental health classification guide] by patterns like loss of control, continued use despite harm, tolerance, withdrawal and significant distress or impairment,” explains Benson.
While the same brain regions may be involved, the intensity is dramatically different. “The dopaminergic response that you have from sugar is not anywhere near the one you get from drugs,” says Moore. “It’s literally a factor of 10 of how much stronger it is when it comes from those hard drugs as opposed to coming from sugar. The duration of the effect, as well, is much more short-lived.”
Strong cravings and brain reward responses to food are very real, but that doesn’t mean they’re technically an addiction. “Sometimes what feels like addictive eating is actually a response to restriction,” says Benson.
Gendreau often reframes it this way for patients: “Sugar lights up the brain’s reward pathway just like addictive substances, but unlike addiction, most people can recalibrate cravings within weeks of cutting back.”
OK, So How Do I Cut Back?
If you’ve decided to reduce added sugar, you don’t need to overhaul your entire diet. The goal isn’t perfection—it’s progress.
“Everybody knows what a treat is. My suggestion is just keep those at a minimum. If you want a piece of candy, have a piece of candy,” says Moore. “If you want a soda, the whole rest of your day should be unsweetened whole foods.”
Small, consistent changes work—especially if you start with the biggest culprits. Here are eight expert-approved strategies that make cutting back easier—and more sustainable:
1. Mix it up. When you’re so used to sugar, your taste buds can immediately identify a reduction in sugar. To retrain them to enjoy less sweetness overall, Cassetty suggests combining plain and flavored versions of yogurt, oatmeal or cereal to slowly reduce sweetness over time. “Start with 25% plain and gradually increase. Even halfway is a big reduction.”
2. Be mindful of sweetened beverages. Start by swapping one sugary drink per day for sparkling water, unsweetened iced tea or flavored seltzer. Gendreau calls this the “highest-impact win.” Moore agrees: “When you look at the data about where those excess added sugars are coming from, it comes from sugar-sweetened beverages,” he says.
3. Rethink breakfast. Breakfast cereals, pastries and flavored yogurts can be packed with added sugar, causing energy levels to crash pretty quickly. If you tend to go sweet in the morning, try to balance it with some protein and fiber. Think: unsweetened strained (Greek-style) yogurt with nuts and fruit, or a smoothie without added sugar. Or try a savory start to your day—scrambled eggs with veggies is always a good bet.
4. Curb coffee and tea add-ins. Gradually cut back on sweetened creamers or sugar in your coffee. If your plant-based milk has added sugar, switch to an unsweetened version. Try a dash of cinnamon, cocoa powder or vanilla extract to add flavor without added sugar.
5. Balance your meals. Eating a combo of protein, fiber and healthy fats at every meal helps keep your energy and blood sugar stable, which can help curb sugar cravings. Aim for 20 to 30 grams of protein and 5 to 8 grams of fiber per meal.
6. Read labels and know your limits. Look for products with single-digit grams of added sugar per serving. The Department of Health and Human Services Office of Disease Prevention and Health Promotion recommends keeping added sugars below 10% of daily calories—about 50 grams on a 2,000-calorie diet.
7. Plan sweets with intention. Instead of eating dessert on autopilot every night, enjoy the sweets you love less often and in smaller portions. “Save dessert for special occasions,” suggests Gendreau. And on those other nights when you want a little something, try a naturally sweet dessert like a bowl of fresh berries, a few dates or baked apples with cinnamon.
8. Skip the all-or-nothing mindset. Even as you cut back, remember it’s not all or nothing. No one should feel guilty for enjoying a slice of cake or a candy bar. “Excessive restriction tends to backfire because people really like sugar, but if they constantly treat sugar as though it’s a forbidden item, they can end up bingeing,” says Moore.
No-Added-Sugar Recipes That Are Naturally Sweet
When our editorial team—that includes culinary experts and registered dietitians—first started planning for this story, we wanted to develop recipes that would be most helpful for someone looking to reduce added sugars in their diet. We drew inspiration from popular store-bought items that often contain added sugars, from muffins and granola to salad vinaigrette, and worked with our recipe developers to make no-added-sugar versions that are just as delicious. For example, in the Sweet Potato Brownie Bites, we swapped out granulated sugar for a sweet potato whose natural sugars brought the perfect amount of sweetness. And in the No-Added-Sugar Granola, a date–almond butter mixture eliminates the need for honey or maple syrup.
Once we reviewed the recipes and made any necessary adjustments, they went back to the kitchen to be tested again. Cross-testing every recipe we publish ensures that home cooks will be successful making the recipe in their own kitchen. Finally, once we were happy with the results, a registered dietitian reviewed the recipes to make sure the nutrition information was accurate. The dietitian also added the other nutrition and dietary tags on the page like gut-healthy, gluten-free and heart-healthy, where applicable. These tags help you determine if a recipe fits your dietary needs. The process is long, but it ensures we’re publishing the best recipes to help you meet your nutrition goals.
Read More
Trying to Eat Less Sugar? Start with This 7-Day No-Sugar Meal Plan for Beginners
I Gave Up Sugar for 30 Days—Here’s What Happened
Our Expert Take
Understanding how sugar impacts your body—from blood sugar and cravings to gut health and heart disease—can be the motivation you need to make meaningful changes. And you don’t have to eliminate sugar entirely to see real benefits to your health.
“A little added sugar is OK—it’s part of a pleasurable life,” says Cassetty. “But too much sugar affects every part of your body. Limiting added sugars is one of the best things you can do for your long-term health.”
The important thing to remember: It’s not about zero sugar, it’s about being intentional about what you eat. “On a daily basis, if you want to consume added sugar, no problem. I probably have a little bit of added sugar every day,” says Moore. “The difference is the overall amount. It’s the total quantity of how much you consume.”
These small, consistent changes—like rethinking your breakfast or swapping one drink a day—add up. Your body will respond with more stable energy, fewer cravings and better long-term health.
Credits
Editor: Maria Laura Haddad-Garcia
Recipes, Photography & Visuals: Cassie Basford; Christina Daley; Greg Dupree; Isabelle Easter; Maria Emmighausen; Shannon Goforth; Gabriel Greco; Amanda Holstein; Nicole Hopper; Emily Lachtrupp, M.S., RD; Julia Levy; Abbey Littlejohn; Alex Loh; Hilary Meyer; Amanda Stanfield; Jake Sternquist; Marianne Williams; Chelsea Zimmer
Special Thanks: Carolyn Malcoun; Penelope Wall; Jessica Ball, M.S., RD; Megan Ginsberg; Sophie Johnson; Alysia Bebel; Allison Little; Taylor Boeser; Anne Treadwell; Beth Stewart; Nick Blackmer; and the entire staff of EatingWell.
