I just want to know when I look at a label, is 13 grams is okay or is 20 grams, etc. Sugar is in everything.
Ideally, "added sugars" should be limited to the equivalent of 6 to 9 teaspoons of sugar per day. The concern is not about "naturally occurring sugars" found in fruit, milk, and to a lesser degree in vegetables and grains, but with "added sugars" used to sweeten foods and drinks. Added sugars contribute calories but no significant nutrients. Each 4 grams of carbohydrate from sugar equals one teaspoon, therefore a 12-oz can of soda has the equivalent of 11.45 teaspoons of added sugar! Unfortunately, the Nutrition Facts Panel on the food label provides the amount of total sugars but does not list added sugars separately. Learn how to find added sugar in food by reading, Counting Added Sugar, in the Calorie Count blogs.