Daily Intake of Sugar — How Much Sugar Should You Eat Per Day?

Daily Intake of Sugar — How Much Sugar Should You Eat Per Day?

The Importance of Sugar Intake

The amount of sugar that is safe to eat per day may depend on your total caloric intake, activity level, and other factors. In general, it’s best to avoid added sugars when possible because they do not contain beneficial nutrients. Eating too much sugar may contribute to preventable diseases.

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Added Sugars vs. Naturally Occurring Sugars

It’s very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables. These foods contain water, fiber, and various micronutrients. Naturally occurring sugars are absolutely fine, but the same does not apply to added sugar.

The Dangers of Excessive Sugar Consumption

Excessive sugar consumption has been associated with obesity, type 2 diabetes, heart disease, certain cancers, tooth decay, nonalcoholic fatty liver disease, and more. In 2008, people in the United States were consuming over 60 pounds of added sugar per year, and this does not include fruit juices. The average intake was 76.7 grams per day, which equals 19 teaspoons or 306 calories.

Recommended Daily Intake of Sugar

Unfortunately, there’s 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. According to the American Heart Association, the maximum amount of added sugars you should eat in a day are:

• Men: 150 calories per day (37.5 grams or 9 teaspoons)
• Women: 100 calories per day (25 grams or 6 teaspoons)

Why Sugar is Addictive

Sugary, highly processed foods stimulate the same areas in the brain as illegal drugs. For this reason, sugar can cause people to lose control over their consumption. If you have a history of binge eating, failing to adhere to set rules about your eating, and repeated failures with the "everything in moderation" approach, perhaps you’re addicted.

Limiting Sugar Intake

Limit these foods, in order of importance:

1. Soft drinks. A single 12-ounce can of soda contains as much as 8 teaspoons of sugar.
2. Fruit juices. Fruit juices contain the same amount of sugar as soft drinks. Choose whole fruit or canned fruit with no additional sweetening instead.
3. Candies and sweets. Try to limit your consumption of sweets.
4. Baked goods. These include cookies, cakes, and pies, among other pastries. They tend to be very high in sugar and refined carbohydrates.
5. Low fat or diet foods. Foods that have had the fat removed from them are often very high in sugar.

Drink water instead of soda or juices and don’t add sugar to your coffee or tea. Instead of sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger, or lemon.

Natural Alternatives to Sugar

Natural, zero-calorie alternatives to sugar include stevia and monk fruit.

Limiting Highly Processed Foods

The best way to cut back on sugar is to limit your intake of highly processed foods. This approach doesn’t require math, calorie counting, or reading food labels all the time. However, if you’re simply unable to stick to unprocessed foods for financial reasons, here are some tips on how to make healthier choices:

• Know that sugar has many names. These names include sugar, sucrose, high fructose corn syrup (HFCS), dehydrated cane juice, fructose, glucose, dextrose, syrup, cane sugar, raw sugar, corn syrup, and more.
• Check the ingredient list. If the ingredient list of a packaged food contains sugar in the first 3 ingredients or more than one type of sugar, consider avoiding it.
• Be aware of "healthy" high sugar foods. Know that other high sugar foods often labeled healthy fall into the same category. These include agave, honey, organic cane sugar, and coconut sugar.

Conclusion

At the end of the day, it’s important to figure out the sugar intake that’s right for you. Some people can handle a little bit of sugar in their diet, while for others it causes cravings, binge eating, rapid weight gain, and disease. Every individual is unique, and you need to figure out what works for you.

FAQs

Q: How much sugar should I eat per day?
A: The recommended daily intake of sugar varies depending on your total caloric intake, activity level, and other factors. Aim for no more than 150 calories per day (37.5 grams or 9 teaspoons) if you’re a man and no more than 100 calories per day (25 grams or 6 teaspoons) if you’re a woman.

Q: What is added sugar?
A: Added sugar is the main ingredient in candy and abundant in many processed foods, such as soft drinks and baked products. It provides calories with no added nutrients and can damage your metabolism in the long run.

Q: Can I eat a little bit of sugar each day without harm?
A: While some people can eat a little bit of sugar without harm, others may experience negative effects such as cravings, binge eating, and rapid weight gain. It’s best to limit your intake of added sugars as much as possible.

Q: How can I reduce my sugar intake?
A: Limit your intake of highly processed foods, read food labels carefully, and choose whole foods over processed ones. Also, consider natural alternatives to sugar such as stevia and monk fruit.