Is 22g of Sugar a Lot for a Diabetic? Understanding Your Intake

November 19, 2025 •

4 min read

According to the American Heart Association, women should limit their daily added sugar intake to no more than 25 grams, while men should aim for no more than 36 grams. Understanding this baseline is crucial for managing diabetes, but is 22g of sugar a lot for a diabetic, specifically? The answer depends on several factors, including the type of sugar and its source.

Quick Summary

Assessing if 22 grams of sugar is too much for a diabetic depends on the sugar's source, timing of consumption, and individual health goals. Consider how it fits into your total daily carbohydrate budget and what other nutrients accompany it.

Key Points

Source Matters: 22g of sugar from a whole fruit (with fiber) impacts blood sugar differently than 22g of added sugar from a soft drink.
Context is Crucial: The effect of 22g of sugar changes based on when you eat it—on an empty stomach versus with a balanced meal containing fat and protein.
Daily Budget: What is considered 'a lot' depends on your overall daily carbohydrate and sugar budget, which should be determined with your healthcare provider.
Blood Sugar Response: A person with well-controlled diabetes may handle a small amount of sugar differently than someone with higher baseline blood glucose levels.
Read Labels Carefully: Always check for 'total sugars' and 'added sugars' on food labels to understand what you are consuming.
Prioritize Fiber: Choose foods where sugar is naturally accompanied by fiber, as it slows absorption and reduces the impact on blood sugar spikes.

Understanding Sugar's Role in a Diabetic Diet

For a person with diabetes, managing carbohydrate intake is a primary concern, and sugar is a type of carbohydrate. When you consume sugar, it quickly enters the bloodstream and can cause a rapid spike in blood glucose levels. The body's inability to produce or use insulin effectively means that this glucose is not efficiently transported into cells for energy, leading to high blood sugar levels. Sustained high blood sugar can cause serious health complications over time, including heart disease, kidney damage, and nerve damage.

Factors Determining the Impact of 22g of Sugar

The Source of the Sugar

The source of the 22g of sugar is perhaps the most important factor. Is it coming from a naturally sweet whole food like a piece of fruit, or from a sugary drink or candy?

Natural Sugars: A piece of whole fruit contains natural sugars (fructose) alongside fiber, which slows down the absorption of sugar into the bloodstream. This results in a more gradual and manageable rise in blood glucose.
Added/Free Sugars: Found in sweetened drinks, desserts, and processed foods, these sugars are absorbed quickly, leading to a much faster and higher blood sugar spike. The UK's NHS considers foods with more than 22.5g of total sugar per 100g to be high in sugar.

Timing and Context of Consumption

Mealtime vs. Standalone Snack: Consuming a sugary item on an empty stomach will cause a more dramatic blood sugar spike than eating it as part of a balanced meal containing protein and healthy fats. Protein and fats help slow digestion and sugar absorption.
Physical Activity: Exercise can increase insulin sensitivity and help cells use glucose for energy. Consuming sugar before or after a workout can have a different impact than when sedentary.

Your Individual Health Profile

Glycemic Control: A person with well-managed diabetes, stable blood sugar levels, and regular monitoring might handle 22g of sugar differently than someone with poorly controlled blood sugar. What is 'acceptable' for one person may be detrimental for another.
Carbohydrate Budget: Many diabetics follow a specific carbohydrate budget per meal or day, often set by a doctor or dietitian. How the 22g fits into that overall budget is key.

Comparison: 22g of Sugar from Different Sources


Feature	22g Sugar in a Fruit Smoothie	22g Added Sugar in a Can of Soda
Sugar Type	Natural sugars (fructose) from fruit.	Added sugars (sucrose, high-fructose corn syrup).
Nutrient Profile	High in fiber, vitamins, and antioxidants.	No nutritional value, just empty calories.
Absorption Rate	Slower absorption due to high fiber content.	Rapid absorption, leading to a quick spike.
Blood Sugar Impact	More gradual and less severe rise.	Fast, pronounced spike and subsequent crash.
Satiety	The fiber helps you feel full longer.	Offers little to no feeling of fullness.

How to Manage Sugar Intake Effectively

Prioritize Whole Foods: Choose sources of natural sugars, like whole fruits, over processed foods with added sugars. The fiber, vitamins, and minerals provide a nutritional benefit that added sugars do not.
Read Nutrition Labels: Pay close attention to the Sugars line, particularly the Added Sugars section. In the UK, food packaging uses a color-coding system (red, amber, green) to help you quickly identify high, medium, or low sugar content.
Consider the Glycemic Index (GI): The GI ranks how quickly a food raises blood sugar levels. Foods with a low GI are generally better for diabetics. Combining high-GI foods with protein, healthy fats, or low-GI foods can help moderate the overall blood sugar response.
Portion Control: Even with healthy sources of sugar, portion control is vital. A large serving of fruit will have a greater impact than a small one.

The Takeaway: It's Complicated

In short, while 22g of sugar may not seem like a lot, its impact is complex. The context, source, and timing are paramount. For some, especially if it's from a fiber-rich food and part of a balanced meal, it may be a manageable amount. For others, particularly if it's from a sugary beverage on an empty stomach, it could cause an undesirable blood sugar spike. A personalized approach, guided by a healthcare provider, is the best strategy for determining what constitutes 'a lot' for your specific condition. You can find more helpful information on managing your diet from reliable sources like the American Diabetes Association (ADA) at https://www.diabetes.org/.

Conclusion

Ultimately, the question of whether 22g of sugar is 'a lot' is not a simple yes or no. It requires a nuanced understanding of your individual health, dietary habits, and the type of sugar being consumed. Effective diabetes management isn't about eliminating all sugar but about making smart, informed choices that keep blood glucose levels stable and support overall health. By focusing on whole foods, reading labels, and considering the full context of your meals, you can better control your sugar intake and live a healthier life with diabetes.

Frequently Asked Questions

Yes, people with diabetes can have sugary treats in moderation as part of a balanced diet. The key is planning and portion control. Treats should be factored into your daily carbohydrate budget and consumed with consideration for their impact on blood sugar levels.

You can tell by reading the nutrition label. Look at the 'Total Sugars' and 'Added Sugars' lines. In the UK, a 'red' color-coded label on the front of a package indicates high sugar content (more than 22.5g of total sugars per 100g).

No, a banana provides natural sugars along with a significant amount of fiber, vitamins, and minerals. The fiber helps slow sugar absorption. The impact is far less severe than consuming 22g of added sugar from a processed source.

Total sugars include both naturally occurring sugars (like in fruit and milk) and added sugars. Added sugars are those put into food during processing. For diabetics, minimizing added sugars is particularly important.

To reduce sugar intake, limit processed and packaged foods, choose whole foods like fruits and vegetables, and read nutrition labels carefully. Substituting sugary beverages with water is also a highly effective strategy.

The Glycemic Index (GI) measures how a food containing carbohydrates raises blood sugar. Foods with a high GI cause a rapid spike, while those with a low GI lead to a more gradual increase. Choosing lower GI foods is beneficial for blood sugar control.

Consistently high blood sugar levels can lead to serious health complications, including cardiovascular disease, kidney failure, nerve damage (neuropathy), and vision problems. It is critical for diabetics to manage their sugar and carbohydrate intake.