I was diagnosed with diabetes last month. My blood sugar has been a rollercoaster ever since - spiking and crashing as I learn what I can and can’t eat.

Suddenly, every meal became a math problem I didn’t sign up for. Every grocery trip turned into a scavenger hunt, with the treasure being “food that won’t kill me.” Since then, I’ve been tiptoeing around added sugars, trying to keep my blood sugar levels in check.

It’s not easy - because sugar is everywhere. And I mean everywhere. Your bread? Sugar. Your pasta sauce? Sugar. That “healthy” yogurt with the cheerful fruit on the label? Might as well be a dessert.

And when I do find products with low or zero added sugar, they’re almost always more expensive than the sugar-loaded versions. Apparently, not poisoning yourself costs extra. How thoughtful.

Then, yesterday (Jan 7), the new 2025-2030 Dietary Guidelines were released. Call it a coincidence, but the timing feels almost cosmic - the government is now telling everyone to do what I’ve been forced to learn the hard way.

The guidelines now say “no amount of added sugars or non-nutritive sweeteners is recommended or considered part of a healthy or nutritious diet.”

This is a major shift. Previous guidelines recommended limiting added sugar to less than 10% of daily calories. For a 2,000-calorie diet, that meant up to 50 grams per day (about 12 teaspoons).

Now? The limit is 10 grams per meal - that’s only 30 grams daily if you eat three meals. The new standard is 40% stricter than before, and the message is clear: less is better, and ideally none.

Americans consume an average of 57 pounds of added sugar each year. That’s not a typo - 57 pounds.

How? Because 74% of packaged foods hide added sugars under 60+ different names (maltodextrin, “fruit juice concentrate,” rice syrup). You’re probably blowing past the 10g-per-meal limit before lunch without even realizing it.

And it wasn’t until 2020 that the FDA required manufacturers to list “Added Sugars” as a separate line on nutrition labels - before that, it was nearly impossible to tell how much sugar was added versus naturally occurring.

One flavored yogurt cup? Often, 15-20g - you’re already over the limit.

Your “healthy” granola bar? 10-12g - that’s your entire meal allowance.

A bottled Starbucks Frappuccino? Over 30g of added sugar - three meals’ worth in one drink.

Even a tablespoon of ketchup on your burger? 4g.

Foods that don’t even taste sweet are loaded, too: whole-wheat bread (2-3g per slice), pasta sauce (6-12g per half cup), salad dressing (2-5g per serving).

The food industry fought these label requirements for years. Now we can see why. We’ve built a food system where the unhealthy default is cheap and accessible, while making healthier choices costs more.

Check your labels for the “Includes Xg Added Sugars” line. If it’s over 10g, you’ve already maxed out that meal.

The good news? Once you know what to look for, it gets easier. Your taste buds adjust, and foods you used to love start tasting cloyingly sweet.

And occasionally, you get small victories. Today I found a few zero-sugar products: Hershey’s chocolate syrup, maple sugar instant oatmeal, and two kinds of cookies - oatmeal and chocolate chip. First thing I’m trying? Making my own mocha latte with the Hershey’s syrup and unsweetened almond milk. Never tried that combo before. Fingers crossed it doesn’t taste like sadness in a cup.

Pro tip: Shop the perimeter of the grocery store - fresh produce, meat, dairy. The center aisles are where added sugar lives. (Though apparently some zero-sugar options are hiding in there too, if you’re patient enough to hunt.)