The excess consumption of added sugar is linked with various preventable diseases. This article teaches you how much sugar you can eat daily without harm.
Added Sugars vs. Natural Sugars – Big Difference
There must be a distinction between added sugars and sugars naturally present in foods like vegetables and fruits. Added sugar is the primary ingredient in candy and is bountiful in processed foods like baked products and soft drinks. The most common added sugars are high fructose corn syrup and regular table sugar (sucrose).
To stay healthy, you need to avoid foods that contain added sugars. The Dietary Guidelines for Americans recommends reducing calories from added sugars to less than 10 percent of your daily calories.
Sugar Consumption is Extremely High
In 2008, United States citizens consumed over 60 pounds (28 kg) of added sugar annually. The average intake was 76.7 grams per day. This is equal to 19 teaspoons or 306 calories. According to this study, sugar consumption was reduced by 23% between 2000 and 2008. This happened because people drank less sugar-sweetened beverages.
However, intake levels are still very high and haven’t changed much since then. Excess sugar consumption has been associated with type 2 diabetes, obesity, heart disease, and certain cancers.
What Is a Safe Amount of Sugar to Eat Per Day?
According to the American Heart Association (AHA), the highest amount of added sugars you should eat in a day are:
● Men: 150 calories per day (9 teaspoons or 37.5 grams)
● Women: 100 calories per day (6 teaspoons or 25 grams)
In contrast, the US dietary guidelines advise limiting your calorie intake to less than 10% of your daily calorie intake. If you eat 2,000 calories per day, this would be equal to 50 grams of sugar and 12.5 teaspoons.
If you are addicted to sugar, you should consider avoiding it completely
Sugary, highly processed foods stimulate similar areas in your brain as illegal drugs. Therefore, sugar can make you lose control over your consumption.
That said, sugar is not as addictive as illegal drugs, and sugar consumption is relatively easy to overcome. In the same way that a smoker needs to quit cigarettes, you must completely avoid sugar if you are addicted.
Finally, you need to figure out the sugar intake that’s right for you. Everyone is unique, and you need to know how much sugar you can handle in your diet.