It's only natural that when you're pregnant, you want to give your developing baby the best possible start in life. For many expectant parents, that means choosing a prenatal supplement, optimizing your diet, and focusing on nutrition with a keener eye than you may have used in the recent past. 

But with pregnancy comes a whole grocery list of foods you should now avoid, from coffee to unpasteurized juices—and a recent study shows that sugar should be added to this line-up. New findings suggest that avoiding sugar intake in pregnancy—and the first 1000 days of life—can lead to big benefits for infant health, especially in preventing chronic disease, like type 2 diabetes and high blood pressure.

But how much sugar can you have while pregnant? And what are some alternatives for when your sugar cravings in pregnancy get super intense? Here's the (not so sweet) lowdown on all things sugar in pregnancy. 

Sugar during the first 1000 days: What to know about the new study

Researchers at USC Dornsife, UC Berkeley and McGill University examined sugar rationing during World War II and its long-term health impacts on babies¹. 

It's a fascinating way to look at historical data: The researchers leveraged an unintended "natural experiment" during wartime sugar scarcity in 1953, when UK residents' sugar intake was restricted to 40 grams per day (roughly 8 teaspoons)—levels within current dietary guidelines. Notably, this occurred without widespread food shortages, which means that diets otherwise stayed relatively consistent.

The study, published in Science, revealed compelling findings about infant health.

Children exposed to sugar restrictions during their first 1,000 days after conception experienced:

• 35% lower risk of developing type 2 diabetes
• 20% lower risk of high blood pressure later in life¹

After wartime rationing ended, sugar consumption quickly doubled, rebounding to around 80 grams daily. Those who continued sugar restriction after birth saw additional health benefits¹.

How much sugar can you have while pregnant?

While there are no specific guidelines for sugar intake in pregnancy, The Dietary Guidelines for Americans 2020–2025² recommends that all people over the age of 2 years limit added sugar intake to less than 10% of total daily calories. 

Here's the breakdown:

• For a 2,000 calorie diet, no more than 200 calories from added sugars
• 200 calories equal about 12 teaspoons of added sugar (48 grams)²

Added sugars do not include natural sugars found in fruit, vegetables and milk. Still, it's easy to see how sugar consumption quickly adds up: For context, some low-fat, fruit-flavored yogurts contain upwards of 15g of sugar, and the top-selling energy bar has 18g of sugar. So it's not surprising to see that sugar consumption levels are considerably higher than recommendations: In 2017–2018, CDC data shows the average daily intake of added sugars was 17 teaspoons (72 grams) for adults³. 

Following the UK study, limiting sugar intake while pregnant to less than 8 teaspoons (40 grams) per day may be beneficial for your baby's long-term health, though being mindful of sugar intake in pregnancy can greatly benefit your health, too.   

Stabilizing sugar intake while pregnant

There's mounting evidence that high sugar consumption in pregnancy⁴ can contribute to pregnancy complications such as:

• Gestational diabetes
• Preeclampsia
• Preterm birth
• Larger birth weight; increased likelihood of a C-section

Excessive sugar consumption in pregnancy could also contribute to long-term metabolic risks for both mother and child, such as a higher risk of developing type 2 diabetes. It may also impact infant health and development by: 

• Affecting baby's taste perception
• Compromising nutrient absorption due to empty calorie intake
• Altering metabolism in childhood
• Increasing risk of childhood obesity

But you don't have to avoid sugar altogether: There are ways to enjoy a sweet treat in pregnancy while minimizing its impacts.

Healthy ways to enjoy sugar in pregnancy 

Mix macros

Combine foods rich in protein or plant-based fats with foods made with added sugars, which can help create a more stable blood sugar response. For example:

• Pair a cookie with full-fat Greek yogurt
• Add raw nuts to a fruit smoothie
• Spread almond butter on toast with honey

Fill up on fiber

Focusing on fiber-rich foods alongside sweet foods will also help better balance glucose spikes. Consider:

• Adding chia seeds or walnuts to desserts
• Choosing whole fresh fruit instead of dried fruits or juice
• Incorporating leafy green vegetables with meals containing natural sugars
• Selecting fiber-rich, complex carbohydrates for sustained energy, like whole-grain bread

Swap sugar for smart alternatives

• Look for natural sweeteners like stevia, which won't raise blood glucose 
• Seek out minimally processed options, like honey or maple syrup over refined white sugar
• Keep whole fruits on hand for when you're craving a sweet treat

As a nutritionist, one of my favorite ways to curb sugar cravings is a daily dose of Nunona Mama Bites. Whole-food, plant-based and delicious, they can satisfy a sweet craving with a balanced profile of protein, carbs and fat, alongside a whopping 27 micronutrients designed to simplify your nutritional needs in pregnancy—and replace the need for synthetic pills. 

They're a nutrient-dense alternative to traditional sugary snacks: One serving of Nunona's Mama Bites (free from refined sugars!) equals 4 balls you can take throughout the day, helping banish blood sugar spikes—and helping you stay proactive in reducing your risk for complications like gestational diabetes⁵. 

Sugar during the first 1000 days: Our takeaways

"Sugar is a comfort food, especially in pregnancy when it feels like all other vices have been removed," says Nunona founder Krista Maas. But research shows the sweet stuff isn't all that innocent. Aim to stay well within the recommended daily limits of 12 teaspoons per day, and seek out smart ways to minimize the impacts of sugar on your metabolism. "That's why I created Nunona's Mama Bites," Maas explains. "They provide all the micronutrients of a traditional prenatal pill— in an organic real food format of a delicious bite of fruit and nuts, giving you clean energy while balancing blood sugar. This means your 'sweet treat' can actually be good for you!" 

With flavors like Cashew Lemon, Peanut Cacao and Almond Cherry, Nunona Mama Bites are a daily treat you can feel good about in pregnancy and postpartum, knowing you're fueling your baby's first 1,000 days—and well beyond—with the best possible nutrition. 

References

1. Gracner T, Boone, C and Gertler PJ. Exposure to sugar rationing in the first 1000 days of life protected against chronic disease. Science386,1043-1048(2024). doi:10.1126/science.adn5421

2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. DietaryGuidelines.gov. 

3. CDC. Get the facts: Added sugars. Nutrition. January 2024. cdc.gov

4. Goran MI, Plows JF, Ventura EE. Effects of consuming sugars and alternative sweeteners during pregnancy on maternal and child health: evidence for a secondhand sugar effect. Proceedings of the Nutrition Society. 2019;78(3):262-271. doi:10.1017/S002966511800263X

5. Medlineplus Medical Encyclopedia. Gestational diabetes diet. April 2023.