Sugar is one of the most loved ingredients in modern diets.
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It is sweet, satisfying, and provides a quick burst of energy. Yet, as delicious as sugar may be, people are becoming increasingly concerned about how much they consume and the effects it can have on their health. Over the last few decades, the conversation around sugar has shifted dramatically—from being seen as a harmless indulgence to a dietary component linked with obesity, diabetes, and other chronic conditions.
So, how much sugar should you really eat in a day? To answer this question, it’s important to understand the difference between types of sugar, what the experts recommend, and how sugar affects your health in the long run.
Natural vs. Added Sugars
Not all sugars are created equal.
What is the Recommended amount of sugar per day?
One of the most treasured ingredients in the contemporary diet is sugar. It is delicious, fulfilling and gives an instant energy boost. However, sweet as sugar can be, people are becoming very aware of the amount they are taking of it and the implications it has on their well-being. The discussion surrounding sugar has changed radically over the past few decades, where it was once viewed as a form of harmless indulgence, to a dietary ingredient that is associated with obesity, diabetes, and other chronic illnesses.
But just how much sugar is really ok to eat per day? In order to provide an answer to this question, you should know the difference between types of sugar, what the professionals suggest and the long-term impact of sugar on your health.
Natural vs. Added Sugars
Sugars are not always the same.
Whole foods are natural sources of natural sugars. Fruits, such as, also contain fructose and fiber, vitamins and antioxidants. Dairy products such as milk and yogurt also have lactose, which is a natural sugar that is combined with calcium, protein, among other nutrients.
During food processing or preparation, added sugars are added. These are cane sugar, high-fructose corn syrup, honey, maple syrup and agave nectar. Making your cereal sweet by sprinkling it with sugar or putting honey in your tea is also considered added sugar.
Although most sugars are processed by your body in the same manner, context is important. Whole food sugars tend to be accompanied by fiber, water and nutrients that make the digestion process slow and help to avoid soaring blood sugar levels. Added sugars on the other hand are generally concentrated sources of calories that have no or minimal nutritional value.
The extent of people consuming sugar.
The average US consumer is estimated to eat approximately 17 teaspoons (approximately 70 grams) of added sugar every single day. That is far exceeding the recommended amount. In perspective then one can of regular soda has 10 teaspoons of sugar approximates about 10 teaspoons of sugar which is almost the daily limit of sugar in one drink.
The current American intake of added sugar is about 13 percent of the total calories, whereas health organizations recommend a lot lower.
Suggested Daily Intake of Sugar.
U.S. Dietary Guidelines
The Dietary Guidelines of the Americans suggest that the maximum percentage of added sugars taken by an adult should not be more than 10 percent of the total day calories. That would be approximately 12 teaspoons (50 grams) of sugar a day in a 2,000-caloric diet.
American Heart Association (AHA).
The AHA gives even more restrictive recommendations and recommends that adults limit added sugar consumption to approximately 69 teaspoons (2536 grams) per day or about 6 per cent daily calories.
Children
Even lower recommendations are made of sugar among children. According to the American academy of pediatrics, children below the age of 2 year should not have any added sugar at all, and those who are old (above 18 years) should have no more than 6 teaspoons (25 grams) of added sugar on a daily basis.
What Does excessive consumption of sugar cause?
Moderation is key. Fruits and milk have natural sugars that can be incorporated into a healthy diet. However, the amount of added sugar that you consume can be detrimental to your health in the long term.
1. Weight Gain and Obesity
Added sugars are empty calories, that is, they contain energy but they are not essential nutrients. This can lead to weight gain, over time and this predisposes one to several chronic ailments.
2. Dental Caries (Tooth Decay)
Parents are right--sugar is one of the greatest causes of cavities. When the bacteria on the mouth feed on sugar, it produces acid that eats away tooth enamel. Sticky food products such as dried fruit are still dangerous to the health of the teeth, although natural sugars in fruits are not so harmful.
3. Heart Disease
The consumption of high levels of sugars, particularly in the form of sweetened beverages is associated with a higher risk of developing heart disease. Sugar can increase blood pressure, inflammation, and lead to unhealthy cholesterol.
4. Type 2 Diabetes
Sugar, it is not direct cause of diabetes, as many people might think. Nonetheless, excessive consumption of sweetened beverages and high-calorie food may cause weight gain and insulin resistance as major risk factors of type 2 diabetes. The American Diabetes Association suggests that water should be used to replace sugary drinks whenever one can help it.
5. Non-Alcoholic Fatty Liver Disease.
The surplus fructose, particularly that in sugary beverages has been associated with the accumulation of fats in the liver. NAFLD has now become among the most significant reasons of liver disease in the U.S. Although the research is being conducted, the risk can be decreased by decreasing the consumption of sugary beverages.
Hidden Sources of Sugar
One can identify sugar in desserts, soda or candy easily. However, a lot of common foods have astonishing quantities of added sugar:
Beverages: Soft drinks, energy drinks, sweetened teas and flavored coffees contribute to almost half of the added sugar in the U.S.
Breakfast foods: Granola bars, flavored yogurts and most cereals are full of sugar. As an example, a single portion of flavored Greek yogurt may include 912 grams of added sugar.
Condiment and sauces: Ketchup, salad dresses, even bread usually have sugar hidden in them.
Sandwiches and pre-made meals: Restaurant or packaged foods tend to contain sugar as a food preservative or additive.
One of the most effective manners to monitor and restrict added sugar is reading nutrition labels.
How to Curb Your Sugar Consumption.
Reducing sugar consumption does not require that one give up sweetness. The following are some viable measures:
Drink smarter
Substitute soda, energy drinks and sweetened coffee with water, sparkling water or unsweetened tea. In case you like flavored water, you can add slices of fruits into water.
Be mindful of breakfast
Instead of using sweetened cereals or oatmeal, use low-sugar versions, with fresh fruit. Use plain yogurt and put your own berries or drizzle of honey.
Check food labels
Added sugars are indicated in ingredients such as corn syrup, dextrose, maltose and fruit juice concentrate. Find alternatives with no added sugar or unsweetened to your favorite foods.
Snack smart
Substitute cookies and candy with fruit, nuts or vegetables with hummus. Whole foods will not only suppress sugar cravings, but also keep you satiated longer because they contain fiber and protein.
Cook at home
Cooking necessitates that you prepare your own food so that you can regulate the amount of sugar in your own plates. Test out herbs, spices, and natural flavoring, such as cinnamon or vanilla, instead of sweeteners.
Finding Balance With Sugar
Sugar is not necessarily a bad thing, but does any good when taken in large amounts. A healthy diet will accommodate the natural sugars found in fruit and dairy and the occasional indulgence. Moderation and consciousness is the key.
By emphasizing whole foods (fruits, vegetables, lean proteins, and whole grains) you automatically reduce your sugar consumption and are able to get essential nutrients. Combined with exercise, hydration, and being conscious of what you eat, this can allow you to have a healthy relationship with sugar.
A Quick Review
The daily intake of the average American is 17 teaspoons of added sugar, more than the recommendations of health.
According to The Dietary Guidelines of Americans, people should not have more than 10 percent of their daily calories as added sugar. The AHA suggests even less yet, 6-9 teaspoons a day.
Weight gain, dental cavities, heart disease, type 2 diabetes and fatty liver disease are some of the health cases associated with excess sugar consumption.
Beverages, processed foods, cereals, and snacks are the largest contributors of added sugar.
To minimize the consumption, pay attention to water, whole food, unsweetened food, and thoughtful cooking.
Final Thoughts
There is no more universal answer to the question of how much sugar you should eat in a day. The right amount of intake will be based on the age, activity, and the general diet. Nevertheless, the facts are stark: the reduction of added sugar may help your health greatly.
Rather than considering sugar as a substance that you should avoid at all times, consider it as something to consume infrequently and in small amounts. Small, conscious efforts such as replacing soda with sparkling water, or whole fruit with dessert can leave a significant effect on the amount of added sugar in your diet but still quench your sweet tooth.