First, let’s discuss how much sugar we should be eating vs. how much we actually consume. The Dietary Guidelines for Americans states that we should limit calories from added sugars to no more than 10 percent of our daily calories. For someone eating 1,500 calories a day, that’s only 150 calories worth of added sugar. The American Heart Association recommends limiting daily sugar intake to 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men.

However, the average American eats 17 teaspoons of added sugars each day — more than double the recommended amount.

But what is added sugar? And how is it different from sugar found in some healthy foods, like fruits?

There are two key differences between added sugar and sugar found naturally in some foods: quantity and quality.

• Quantity: Added sugar tends to be present in high amounts. A can of soda, for instance, contains 39 grams of added sugar. That’s more than your entire day’s worth in one beverage. But, to get 39 grams of sugar from whole fruit, you’d have to eat a cup of pineapple, a cup of blueberries, and half an orange.
• Quality: Whole fruit contains a good amount of natural sugar. But, it also contains fiber, antioxidants, and vitamins. Many processed foods, however, contain sugar that was put in the food to make it taste better. This is referred to as added sugar because it’s not found naturally in the food. Added sugar equals extra calories — and the health risks of eating too much sugar — without any nutritional benefit.

One of the best ways to cut back on added sugar is to limit processed foods. Instead of applesauce or juice, eat a whole apple. Instead of chips or crackers, eat fresh vegetables. Focusing on whole foods is the simplest way to ensure you’re getting the nutrients you need — without the sugar you don’t.