Researchers looked at what Americans eat and found that people who consume too much added sugar have lower-quality diets and miss out on important nutrients like calcium, vitamin D, fiber, and potassium. The study analyzed eating habits from over 20,000 people and discovered that sugary drinks, fruit drinks, desserts, and candy are the biggest sources of added sugar in our diets. The good news? These foods contribute very little nutrition besides the sugar. The findings suggest that reducing added sugar—especially from these low-nutrition sources—could help people eat healthier overall.

The Quick Take

  • What they studied: How much added sugar Americans eat and whether eating more added sugar affects the overall quality of their diet and their intake of important nutrients.
  • Who participated: Data from over 20,000 children and adults in the United States who reported everything they ate over two days as part of a national health survey conducted between 2011 and 2018.
  • Key finding: People who eat more added sugar have worse overall diet quality and get less calcium, vitamin D, fiber, and potassium. About one-third of children exceed the recommended limit of 10% of daily calories from added sugar, and about half of adults do too.
  • What it means for you: Cutting back on sugary drinks, fruit drinks, desserts, and candy could help you eat a more nutritious diet without having to completely change everything you eat. This is especially important for children whose bodies need these nutrients to grow and develop properly.

The Research Details

Researchers used information from a large national survey where people recorded everything they ate over two days. They then organized people into groups based on how much added sugar they consumed—from less than 10% of their daily calories up to more than 25%. They compared diet quality scores and nutrient intake across these groups to see if eating more added sugar was connected to eating less nutritious foods overall.

The researchers looked at something called the Healthy Eating Index, which is a score that measures how well someone’s diet matches nutrition guidelines. They also tracked specific nutrients that health experts say many Americans don’t get enough of: calcium (for strong bones), vitamin D (for bone health and immunity), fiber (for digestion), and potassium (for heart health).

This type of study is called observational research, meaning the scientists watched what people naturally ate rather than telling them what to eat. This approach is useful for spotting patterns in real life, but it can’t prove that added sugar directly causes poor nutrition—only that they’re connected.

Understanding where added sugar comes from in our diets is important because it helps us make better choices. If we know that soft drinks and desserts are the main culprits, we can focus on reducing those specific foods rather than trying to overhaul our entire diet. This research also shows that the problem isn’t just about calories—it’s that sugary foods take up space in our stomachs and daily calorie allowance without providing the vitamins and minerals our bodies need.

This study used data from a well-respected national health survey, which is a strength. However, the study relied on people remembering what they ate, which isn’t always perfectly accurate. The study also shows connections between added sugar and poor nutrition but doesn’t prove that added sugar causes the problem—other factors could be involved. The large number of participants (over 20,000) makes the findings more reliable than a smaller study would be.

What the Results Show

The research found a clear pattern: as people ate more added sugar, the quality of their overall diet went down, and they got less of important nutrients. Children averaged 13.4% of their daily calories from added sugar, and adults averaged 12.2%—both above the recommended 10% limit.

The biggest sources of added sugar were soft drinks, fruit drinks, tea with added sugar, cookies, brownies, cakes, pies, ice cream, and candy. These seven food categories made up about 70% of all added sugar in people’s diets, but they provided only 2-11% of the important nutrients people need.

Interestingly, ready-to-eat cereals were also a significant source of added sugar, but they provided more nutrients than the other sugary foods. This suggests that not all foods with added sugar are equally problematic—some have redeeming nutritional value.

As people ate more added sugar, they ate less of other foods that contain calcium, vitamin D, fiber, and potassium. This means added sugar isn’t just empty calories—it’s actually crowding out more nutritious foods from people’s diets.

The study found differences between children and adults. About one-third of children fell into each added sugar category, meaning many children eat too much. In contrast, nearly half of adults were in the lowest added sugar group, suggesting some adults are doing better at limiting it. As people increased their added sugar intake, sugary drinks became an even larger part of their diet, while breakfast cereals became a smaller part. This shows that people who eat more added sugar tend to get it from beverages rather than solid foods.

This research confirms what nutrition experts have been saying for years: added sugar is connected to poor overall diet quality. Previous studies have linked added sugar to weight gain and disease risk, but this study adds important detail by showing exactly which nutrients suffer when people eat too much added sugar. The findings align with official dietary guidelines that recommend limiting added sugar to less than 10% of daily calories.

The study has several important limitations. First, people reported what they ate from memory, which isn’t always accurate—people might forget snacks or misremember portion sizes. Second, the study only looked at two days of eating per person, which might not represent their typical diet. Third, because this is observational research, we can’t say for certain that added sugar causes poor nutrition; it’s possible that people who eat more added sugar also make other unhealthy choices. Finally, the study doesn’t account for supplements people might take, which could affect their actual nutrient intake.

The Bottom Line

Based on this research, nutrition experts recommend limiting added sugar to less than 10% of your daily calories. For most people, this means cutting back on soft drinks, fruit drinks, desserts, and candy. If you currently eat a lot of these foods, start by replacing one sugary drink per day with water, unsweetened tea, or milk. This change alone could significantly improve your nutrient intake. These recommendations have moderate confidence because the research shows a clear connection, though it doesn’t prove cause and effect.

Everyone should pay attention to this research, but it’s especially important for parents of children and teenagers. Growing bodies need calcium, vitamin D, and other nutrients to develop properly, and added sugar is crowding these out. Adults should also care because these nutrients are important for preventing bone disease, heart disease, and other health problems. People with diabetes or prediabetes should be particularly careful about added sugar intake.

You might notice improved energy levels within a few weeks of reducing added sugar. Better nutrient intake could lead to stronger bones and improved overall health over months to years. Don’t expect dramatic changes overnight—nutrition works gradually, but the benefits add up over time.

Want to Apply This Research?

  • Track your added sugar intake by logging sugary drinks and desserts for one week. Count how many servings of soft drinks, fruit drinks, sweetened tea, cookies, cakes, ice cream, or candy you consume daily. This baseline helps you see where you stand compared to the 10% recommendation.
  • Set a specific goal like ‘Replace one sugary drink with water daily’ or ‘Have dessert only 3 times per week instead of daily.’ Use the app to log each time you make the healthier choice and celebrate small wins. Track which sugary foods you eat most and brainstorm one substitute for each.
  • Every two weeks, review your added sugar log to see if you’re making progress. Also track how you feel—do you have more energy? Better digestion? These real-world improvements can motivate you to stick with changes. Consider tracking one nutrient you want to improve (like calcium or fiber) to see if reducing added sugar helps you eat more of these important nutrients.

This research shows a connection between added sugar intake and lower nutrient intake, but it does not prove that added sugar directly causes nutritional deficiencies. Individual nutritional needs vary based on age, activity level, health conditions, and medications. Before making significant changes to your diet or your child’s diet, especially if you have diabetes, heart disease, or other health conditions, consult with your doctor or a registered dietitian. This information is for educational purposes and should not replace professional medical advice.