How Much Sugar Is Ok In A Day

How Much Sugar Is Ok In A Day – By Chris Gunnars, BSc – Medically Reviewed by Kim Rose-Francis RDN, CDCES, CNSC, LD, Nutrition – Updated June 10, 2021

The amount of sugar that is safe to eat per day can depend on your total calorie intake, activity level, and other factors. In general, it’s best to avoid added sugars when possible, as they contain no beneficial nutrients. Eating too much sugar can contribute to preventable diseases.

How Much Sugar Is Ok In A Day

How Much Sugar Is Ok In A Day

But how much is too much? Can you eat a little sugar every day without harm or should you avoid it as much as possible?

How Much Sugar Per Day Is Ok?

It is very important to distinguish between added sugars and sugars that are naturally found in foods such as fruits and vegetables.

This food contains water, fiber and various micronutrients. Natural sugars are perfectly fine, but added sugar is not.

Added sugar is the main ingredient in candy and is abundant in many processed foods, such as soft drinks and baked goods.

To optimize your health, try to avoid foods that contain added sugars. Even the Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10 percent of total daily calories (

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Also remember that added sugars can also include natural sugars. For example, if you add honey to your oatmeal, your oatmeal contains added sugar from a natural source.

Summary The added sugar in processed foods is much more harmful to your health than the natural sugar in whole foods like fruits and vegetables.

In 2008, people in the United States consumed more than 28 pounds of added sugar per year—and that doesn’t include fruit juices (

How Much Sugar Is Ok In A Day

According to this study, sugar consumption decreased by 23% between 2000 and 2008, mainly because people drank fewer sugar-sweetened beverages.

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However, current consumption levels are still too high and are unlikely to have changed much since then. In 2012, the average adult intake was 77 grams per day (

Excess sugar consumption is linked to obesity, type 2 diabetes, heart disease, certain cancers, tooth decay, nonalcoholic fatty liver disease, and more (5,

Summary Excessive sugar intake is common. It is linked to various lifestyle diseases, including obesity, type 2 diabetes and heart disease.

Unfortunately, there is no simple answer to this question. Some people can eat a lot of sugar without harm, while others should avoid it as much as possible.

How To Cut Down On Sugar In Your Diet

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day is (

To put that into perspective, a 355ml can of Coke contains 140 calories from sugar, while a regular size Snickers bar contains 120 calories from sugar.

In contrast, the US Dietary Guidelines advise people to limit their intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories a day, that would equate to 50 grams of sugar, or about 12.5 teaspoons (

How Much Sugar Is Ok In A Day

If you are healthy and active, these are reasonable recommendations. You will probably burn off these small amounts of sugar without them doing you any harm.

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Summary The American Heart Association recommends that men consume no more than 150 calories of added sugar per day and women no more than 100 calories.

That said, sugar is not nearly as addictive as illegal drugs, and “sugar addiction” should be relatively easy to overcome.

If you have a history of binge eating, not obeying set rules for your eating (such as cheat meals or cheat days), and repeated failures with an “everything in moderation” approach, you may be addicted.

In the same way that a smoker should avoid cigarettes completely, a sugar addict may need to avoid sugar completely.

How Much Sugar Should I Eat?

Instead of sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger or lemon.

Try to be creative and find recipes online. You can eat an endless variety of wonderful foods even if you eliminate all sugar from your diet.

However, if you just can’t stick to whole foods for financial reasons, here are some tips for making healthier choices:

How Much Sugar Is Ok In A Day

You should consider reading nutrition labels. Even foods masquerading as “healthy food” can be full of added sugars.

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Summary If you eat highly processed, packaged foods, avoiding all added sugar can be difficult. Be sure to read labels and be aware that food manufacturers often mask added sugar by using alternative names.

At the end of the day, it’s important to find the sugar intake that’s right for you.

Some people can handle a little sugar in their diet, while for others it causes cravings, overeating, rapid weight gain and illness. Women’s Health may earn a commission from links on this site, but we only offer products we believe in. Why should you trust us?

For the tenth time it might not be the healthiest thing in the world (even if it feels

There’s How Much Sugar In That?!

Right). But endless talk about how bad sugar is and futile attempts to completely cut it out of our lives often only leads to confusion and frustration because sugar seems to be in almost everything. So since that probably doesn’t happen, how many grams of sugar should you actually have per day?

Even without the traditional M&M’s or Red Vines at the movies or your favorite fudge cookies, there are plenty of unexpected sources of sugar out there—we’re talking to you, bread—that are much harder to deal with. .

“At the end of the day, sugar is sugar, and our bodies will process sugar too whether it’s organic honey or regular table sugar,” explains Danielle Stark, registered dietitian and Wellory Nutrition Coach. “However, that said, there are some sugars that are harder for our bodies to digest and can have a greater impact on our overall health, such as high fructose corn syrup and sucrose.” High fructose corn syrup is usually found in your typical junk food like soda and frozen pizzas, while sucrose, also known as table sugar, is usually associated with certain high sugar fruits like dates and foods that have been sweetened, such as yogurt These types of added sugars, she explains, are more easily absorbed by the body and eaten, can lead to obesity, high blood pressure, insulin resistance and type II diabetes.

How Much Sugar Is Ok In A Day

The natural sugars found in fruit, on the other hand, come with fiber, antioxidants, vitamins and minerals and are an important part of our diet, meaning that cutting out sugar at all is not only difficult, it’s impossible to seem a healthy move.

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Instead, it’s important to distinguish between good and bad sugars in order to make the smartest nutritional decisions. “Cutting out any large food group can feel very restrictive for many,” Stark says. “So the best practice is to limit as much added sugar as possible in our daily diet.”

According to the American Heart Association, American adults consume an average of 77 grams of sugar per day, which amounts to a shocking 60 pounds per year. Obviously, this is too much, but the thing is – there is actually no official recommended daily supply of sugar.

You should eat in a day, but even they vary. The FDA suggests that no more than 10 percent of a day’s calories should come from added sugar. So if you eat a 2000 calorie diet that equates to about 50 grams (12 teaspoons) of sugar a day, or 364 grams (84 teaspoons) of sugar in a week.

Other organizations are even more conservative with their recommendations for added sugar. Both the American Heart Association (AHA) and the World Health Organization (WHO) suggest about 25 grams (six teaspoons) a day of added sugar for women, or 175 grams of sugar (42 teaspoons) a week.

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To be clear: Added sugars are when processed (like white granulated sugar) or natural sugars (like honey or fruit juice) are thrown into foods to make them sweeter, says Karen Ansell, RD, author of

. Added sugars are often found in packaged foods like cookies and candy, but you’re technically using added sugar whenever you put organic honey on your yogurt or bake with maple syrup.

Nutritionists and health experts are less concerned about the sugar naturally present in all foods such as fruits, vegetables, dairy products and whole grains. They have limited amounts of sugar (for example, most fruits have only 15 grams per serving) and come with other nutritional benefits (such as fiber and vitamins) that foods with added or processed sugars generally lack. “It’s always better to eat a whole apple than drink a glass of apple juice,” says Brigitte Zeitlin, R.D.

How Much Sugar Is Ok In A Day

For food, however, it is usually in super-high doses, minus nutrients such as fiber that slow absorption. A 12-ounce soda, for example, serves more sugar than three whole oranges (vs., according to the USDA).

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And yes, all sugars (regardless of the source) generally affect your body the same way, says Ansel—they’re broken down into energy for your muscles, organs, and brain. But foods with a lot of added sugar (like that soda) are broken down by your body very quickly, causing your blood sugar levels to rise and then fall.

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