Sugar overload? Find a healthy balance
Posted on August 7, 2025 in Healthy You
From holiday pies to your favorite fizzy drinks, sugar is everywhere. But sugar wasn’t always such a staple in our diets. In fact, a few hundred years ago, it was considered a luxury item. Today, added sugars are hidden in everyday foods. Knowing about these sneaky sugars and limiting them can make a big difference in your oral and overall health.
Our diet has sweetened over time
In the year 1800, the average American consumed about 22 grams of sugar per day,1 which is less than the amount in one can of soda. Fast forward to today, and many Americans consume over 10 times that amount each day. The Centers for Disease Control and Prevention (CDC) reports that adults consume an average of 17 teaspoons of added sugar daily — about 71 grams — well above recommended limits.2
Added sugars are a main reason why our sugar consumption has exploded in modern times. Unlike natural sugars that you may find in fruit or milk, added sugars like cane sugar or brown sugar are added during the food manufacturing process and are more harmful to your health. Many foods that weren’t previously sweetened, such as condiments, salad dressings, yogurt and bread, now often contain added sugar. And unfortunately, all that sugar leads to a wide range of health problems.
Limiting sugar does your whole body good
Sugar feeds harmful bacteria in your mouth, which can increase acid levels that weaken your enamel (the outer layer of your tooth). If you regularly eat sugary food and drinks, this creates the right environment for cavities and gum disease to form.
Sugar has also been linked to major health conditions like obesity, type 2 diabetes and heart disease.³ Reducing your sugar intake has benefits for your whole body.
3 ways to cut back on sugar
The American Heart Association recommends women should limit added sugar to 25 grams a day and men to 36 grams a day.⁴
The good news is you don’t have to give up sugary foods entirely, but cutting back has major health benefits.
Here are some simple ways to help you limit sugar in your diet:
- Swap with fruit: Use fresh fruit to sweeten foods like plain oatmeal or yogurt instead of sugar or honey.
- Read labels: Ingredients labels let you know how much added sugar the product contains. Get in the habit of reading the labels before you buy a product.
- Choose water: Sodas, sweet teas and even fruit juices can be huge sources of added sugar in your daily diet. Water not only contains zero sugar, but it has the added oral health benefit of washing away food particles and keeping your mouth hydrated. If you do eat a sweet treat, drinking a glass of water after is a great way to wash away some of the sugar in your mouth.
Sugar in moderation is the goal
You don’t have to eliminate sugar to live a healthful life. What’s a birthday without a slice of cake or a camping trip without s’mores? Moderation is key. And, if you’re mindful of the sneaky sugars in your food and drinks, you’ll go a long way toward boosting your overall and oral health.
Protecting your smile with good habits and thoughtful choices will keep your whole body healthy. Along with cutting back on sugar, stick to a solid daily dental care routine that includes twice-daily brushing and daily flossing.
Also, don’t forget to see your dentist every 6 months for deep cleanings and checkups. Need help finding a dentist near you? Delta Dental of Iowa can help. Our online Find a Provider tool will give you a list of in-network dentists near you to choose from.
REFERENCES:
1 LinkedIn
2 U.S. Centers for Disease Control and Prevention
3 Harvard Health Publishing
4 American Heart Association
SOURCES:
American Dental Association Mouth Healthy
The Nutrition Source
American Heart Association