How Much Sugar Can You Eat in a Day?
The World Health Organization recommends that we limit our sugar intake to no more than 6-10% of our total calories. This works out to about 40-55 grams per person eating a 2,000-calorie diet.
Getting too much-added sugar can increase your risk of obesity, diabetes and heart disease. Keep track of what you eat to stay within your recommended limits.
Added Sugars
Added sugars are the sweeteners added to food during processing, production, or cooking. They can include regular table sugar (sucrose) or high-fructose corn syrup.
They can also be in honey, molasses, date syrup, maple syrup, liquid fructose, and agave nectar. You can look for these and other words ending in “-ose” on a food label to determine whether the food contains added sugars.
The Dietary Guidelines for Americans recommends limiting their added sugar consumption to less than 10% of their total calories. This works out to 12 teaspoons for a 2,000-calorie diet.
Natural Sugars
Sugar is a naturally occurring carbohydrate that provides energy for your body. However, too much sugar can lead to weight gain and other health issues like diabetes, heart disease and cancer.
Natural sugars are the sugars found in whole foods, including fruit, vegetables and dairy. These are often low in calories and sodium and contain essential vitamins, minerals and fibre.
Unlike added sugars, they also contain disease-fighting phytochemicals and antioxidants. Plus, they have a slower and less pronounced effect on blood glucose.
Added sugars, on the other hand, are created or added to the food during manufacturing or processing. They can appear in baked goods and packaged foods, such as high-fructose corn syrup, honey, molasses, brown sugar or maple syrup.
Related Article: How Much Sugar Can You Eat in a Day?
Dietary Guidelines
The dietary guidelines suggest that adults do not consume more than 10 per cent of their daily calories from added sugars. An average 2,000-calorie diet means no more than 200 calories from sugar (about 12 teaspoons).
A high added sugar intake can contribute to obesity, diabetes, and other serious health problems. It can also cause insulin resistance, a precursor to type 2 diabetes and fatty liver disease.
In addition, consuming too much sugar can negatively impact the quality of your sleep. A recent study shows that people who get a lot of added sugar in their diets are more likely to have trouble falling asleep and staying asleep.
There are a few ways to cut down on your sugar intake. One of the best is to look at nutrition labels and ingredient lists for food items you eat regularly.
Limits
The amount of sugar you can eat daily varies depending on your body size, weight and underlying health conditions. Government dietary guidelines recommend consuming no more than 10 per cent of your daily calories from added sugars, about 12 teaspoons or 200 calories’ worth. The American Heart Association (AHA) suggests a lower limit of no more than 150 calories from added sugars – about nine teaspoons or 36 grams a day for most adults.
The best way to limit your sugar intake is to read labels and avoid packaged foods like sodas, sweetened coffees, fruit-flavoured drinks, sports beverages, and desserts like ice cream, candy and cakes. This is especially true if you’re pregnant, nursing or trying to maintain a healthy weight. The best part is that it’s easy to do. And with some creativity and a little forethought, you can enjoy a delicious sugary treat while staying within your recommended limits.
Thank you for Reading this Article: How Much Sugar Can You Eat in a Day?
