How Much Sugar is Actually OK for Prediabetes

While there are numbers and guidelines for the amount of sugar you should have in a day, the truth is, it’s not always that simple.

Sugar falls into two main categories:

• Natural sugars: found in foods like fruit and dairy products
• Added sugars: sugars added to foods and drinks to improve taste

Added sugars are definitely the ones to be more mindful of. You’ll find them in:

• Soda, sports drinks, fancy coffees, and sweetened teas
• Cereals, desserts, and baked goods
• “Healthy” foods, like granola bars, fruit drinks, yogurt and premade smoothies
• Even foods that don’t taste sweet, like sauces, condiments, and peanut butter

The American Heart Association recommends limiting added sugar to:

• 25 grams per day for women
• 36 grams per day for men

But in my experience, focusing only on the number often misses the bigger picture.

What I’ve Learned (That Most People Don’t Expect)

When most people start to think about or focus on sugar, they treat it like the enemy… thinking they just need to cold-turkey cut it out altogether.

But what I see over and over again is the more you tell yourself you can’t have something, the more you want it.

Honestly, I think that’s just human nature. Essentially, when you do that, you’re putting that on a pedestal.

That’s when the cycle starts: you restrict, try to be “good”, cravings build, and then you binge.

Suddenly, you feel like you’ve fallen off track…again.

Another common pattern I see is switching everything to artificial sweeteners.

What you don’t realize is those are often sweeter than sugar.

If you’re constantly eating super sweet foods, your body adapts, and you’re sweet cravings actually get stronger.

That’s why I’m a big fan of something simpler and just moderation in general when it comes to all things:

If you want something sweet, have a small amount of the real thing and move on.

What Actually Works (Especially if You’re Busy)

When I work with clients, we don’t start by obsessing over sugar grams.

We start with a few basic habits that naturally lead to consuming less sugar over time.

1. Eating on a regular schedule
   • Skipping meals is one of the biggest drivers of cravings.
   • When your blood sugar dips, your body looks for quick energy, and that usually shows up as craving something sweet.
2. Building balanced meals
   • Simple changes, like including more fruits and vegetables, adding protein and healthy fats, and visually dividing your plate, naturally help to reduce added sugar intake without forcing it.
3. Removing the “all or nothing” mindset
   • Nothing is off-limits, but building structure around it is important.
   • For example, some people do better keeping certain foods out of the house initially; others pre-portion things like cookies to avoid overeating

You know yourself better than anyone else. It’s about finding what works for you, not following rigid rules.

A Little Story That Changed My Perspective on How I Teach This

At my first professional job working as a dietitian out of my internship, I spent a lot of time doing community health events.

One of my favorite things we did was a visual display showing how much sugar is in popular drinks.

We taped together sugar packets to represent what was in beverages, like soda, sports drinks, fruit drinks and sweet tea.

When people saw it, they were floored.

For example, a 12 ounce can of Coke has about 40 grams of sugar (that’s over 13 sugar packets!)

It’s one thing to hear a number…but definitely another thing to see it.

Realistically, none of us would intentionally add 13 packets of sugar to a bottle of water and then drink it, right?

Simple, Real-Life Takeaways You Can Start Today

If you’re trying to figure out how much sugar is “okay,” here’s what I’d focus on:

🌟Eat regularly (especially breakfast; include protein)

This alone can significantly reduce sugar cravings.

🌟Prioritize fruits and vegetables

These are naturally high in fiber and hydrating. If you’re eating more of this, you’re also generally eating less of the other stuff. Enough said.

🌟Don’t put foods completely off-limits

Having a small amount of something sweet is often more sustainable than cutting it out entirely.

🌟Have go-to “sweet swaps” ready

When a craving hits, try something like:

• Apple & peanut butter
• Greek yogurt & fruit
• Protein bites

These often will help you feel satisifed and full…especially if you’re actually hungry.

The Bottom Line

Yes, there are guidelines for added sugar.

What matters more is:

• how you’re eating overall
• how consistent you are
• whether your approach fits your life

Instead of asking “how much sugar is ok,” a better question might be “what habits are helping me feel consistent, energized and in control?”

That is certainly where the real progress happens.

If you’re trying to figure all of this out, but feel stuck, I created something to make this easier.

My free 5-day reset walks you through simple, realistic habits to help curb cravings, steady your energy and start feeling back in control. I’d love for you to join me!