How much sugar should you eat per day?

2018-08-21

how

The American Heart Association (AHA) recommends that adult women consume no more than 6 teaspoons (25 grams) of added sugar per day and adult men consume no more than 9 teaspoons (36 grams) of added sugar per day. Cutting back on added sugars can help you achieve a healthier lifestyle, from maintaining optimal weight to reducing your risk for heart disease.

Added sugar is any form of sugar that is added to foods or beverages during processing or preparation. This includes refined sugars, such as corn syrup, fructose, and white sugar, as well as natural sugars that are added to foods, such as honey, maple syrup, and brown sugar. Added sugar provides empty calories but no nutritional value. It is a major source of added calories in the American diet and a leading cause of weight gain, obesity, and other health problems.

In this article, we will explore the recommended daily sugar intake, the dangers of consuming too much sugar, healthier alternatives to reduce daily sugar intake, tips to avoid added sugars, and the risks associated with high sugar intake. Whether you are looking to improve your overall health or reduce your risk for chronic diseases, understanding the implications of added sugars and finding healthier alternatives can help you make informed choices about your diet.

How much sugar per day

AHA recommends daily sugar intake.

Women: 6 teaspoons (25 grams)
Men: 9 teaspoons (36 grams)
Added sugar provides empty calories.
Major source of weight gain, obesity.
High sugar intake risks chronic diseases.
Healthier alternatives exist.
Reduce sugar, improve health.
Informed choices for a healthier diet.

Understanding the recommended daily sugar intake and making informed choices about sugar consumption can help you maintain a healthier lifestyle and reduce your risk for chronic diseases.

Women: 6 teaspoons (25 grams)

The American Heart Association (AHA) recommends that adult women consume no more than 6 teaspoons (25 grams) of added sugar per day. This amount is equivalent to about 100 calories.

Added sugar contributes to weight gain: Added sugar is a major source of empty calories, meaning it provides calories but no nutritional value. Consuming too much added sugar can lead to weight gain and obesity, which are risk factors for chronic diseases such as heart disease, stroke, and type 2 diabetes.
Added sugar increases risk of heart disease: High sugar intake can increase inflammation and raise levels of LDL (bad) cholesterol and triglycerides, which are risk factors for heart disease. Additionally, sugary drinks and foods can contribute to weight gain and obesity, which are also risk factors for heart disease.
Added sugar increases risk of type 2 diabetes: Consuming too much sugar can lead to insulin resistance, a condition in which the body does not respond properly to insulin. Over time, insulin resistance can lead to type 2 diabetes, a chronic disease that affects how the body turns food into energy.
Added sugar contributes to poor dental health: Sugar is a major culprit in tooth decay. When sugar comes into contact with the bacteria in your mouth, it forms plaque, a sticky film that can damage teeth and gums. Plaque can lead to cavities, gum disease, and other oral health problems.

To reduce your intake of added sugar, limit your consumption of sugary drinks, processed foods, and sweets. Choose whole, unprocessed foods like fruits, vegetables, and whole grains instead. By making healthier choices, you can help reduce your risk for chronic diseases and improve your overall health.

Men: 9 teaspoons (36 grams)

The American Heart Association (AHA) recommends that adult men consume no more than 9 teaspoons (36 grams) of added sugar per day. This amount is equivalent to about 150 calories.

Added sugar contributes to weight gain: Added sugar is a major source of empty calories, meaning it provides calories but no nutritional value. Consuming too much added sugar can lead to weight gain and obesity, which are risk factors for chronic diseases such as heart disease, stroke, and type 2 diabetes.
Added sugar increases risk of heart disease: High sugar intake can increase inflammation and raise levels of LDL (bad) cholesterol and triglycerides, which are risk factors for heart disease. Additionally, sugary drinks and foods can contribute to weight gain and obesity, which are also risk factors for heart disease.
Added sugar increases risk of type 2 diabetes: Consuming too much sugar can lead to insulin resistance, a condition in which the body does not respond properly to insulin. Over time, insulin resistance can lead to type 2 diabetes, a chronic disease that affects how the body turns food into energy.
Added sugar contributes to poor dental health: Sugar is a major culprit in tooth decay. When sugar comes into contact with the bacteria in your mouth, it forms plaque, a sticky film that can damage teeth and gums. Plaque can lead to cavities, gum disease, and other oral health problems.

Added sugar provides empty calories.

Added sugar provides calories but no nutritional value. This means that it does not contain any vitamins, minerals, or other nutrients that are essential for good health.

Empty calories can lead to weight gain: When you consume added sugar, you are taking in calories without getting any of the nutrients that your body needs. This can lead to weight gain and obesity, which are risk factors for chronic diseases such as heart disease, stroke, and type 2 diabetes.
Empty calories can contribute to poor nutrition: When you fill up on empty calories from added sugar, you are less likely to eat nutrient-rich foods that are essential for good health. This can lead to deficiencies in vitamins, minerals, and other nutrients, which can have a negative impact on your overall health.
Empty calories can increase your risk of chronic diseases: Consuming too much added sugar can increase your risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. This is because added sugar can lead to weight gain, obesity, and other health problems that are risk factors for these diseases.
Empty calories can damage your teeth: Sugar is a major culprit in tooth decay. When you consume sugary foods and drinks, the bacteria in your mouth feed on the sugar and produce acids that attack your teeth. This can lead to cavities, gum disease, and other oral health problems.

Major source of weight gain, obesity.

Added sugar is a major source of weight gain and obesity. When you consume added sugar, you are taking in calories without getting any of the nutrients that your body needs. This can lead to weight gain and obesity, which are risk factors for chronic diseases such as heart disease, stroke, and type 2 diabetes.

There are several ways in which added sugar can contribute to weight gain and obesity:

Increased calorie intake: Added sugar is a high-calorie food. One teaspoon of sugar contains about 4 grams of sugar, which is equivalent to about 16 calories. When you consume sugary foods and drinks, you are adding extra calories to your diet without getting any nutritional value in return.
Reduced satiety: Added sugar does not provide a feeling of fullness. This is because it is quickly absorbed into the bloodstream, causing a spike in blood sugar levels. This spike is followed by a crash, which can leave you feeling hungry and craving more food.
Increased cravings: Added sugar can stimulate the release of dopamine, a neurotransmitter that is involved in reward and pleasure. This can lead to cravings for sugary foods and drinks, making it difficult to control your intake.
Negative impact on metabolism: Consuming too much added sugar can have a negative impact on your metabolism. This can make it more difficult for your body to burn calories and lose weight.

To reduce your risk of weight gain and obesity, it is important to limit your intake of added sugar. This means limiting your consumption of sugary drinks, processed foods, and sweets. Choose whole, unprocessed foods like fruits, vegetables, and whole grains instead. By making healthier choices, you can help maintain a healthy weight and reduce your risk for chronic diseases.

If you are struggling to reduce your intake of added sugar, there are several things you can do:

Read food labels carefully and choose foods that are low in added sugar.
Limit your consumption of sugary drinks, such as soda, juice, and sports drinks.
Choose whole fruits over processed fruit snacks and juices.
Make your own snacks and meals at home instead of eating out or buying pre-packaged foods.
Talk to your doctor or a registered dietitian for personalized advice on how to reduce your intake of added sugar.

High sugar intake risks chronic diseases.

Consuming too much added sugar can increase your risk of developing chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Heart disease: High sugar intake can increase inflammation and raise levels of LDL (bad) cholesterol and triglycerides, which are risk factors for heart disease. Additionally, sugary drinks and foods can contribute to weight gain and obesity, which are also risk factors for heart disease.
Stroke: Consuming too much sugar can increase your risk of stroke by increasing inflammation and blood pressure. Additionally, sugary drinks and foods can contribute to weight gain and obesity, which are also risk factors for stroke.
Type 2 diabetes: Consuming too much sugar can lead to insulin resistance, a condition in which the body does not respond properly to insulin. Over time, insulin resistance can lead to type 2 diabetes, a chronic disease that affects how the body turns food into energy.
Cancer: Some studies have suggested that high sugar intake may be linked to an increased risk of certain types of cancer, such as breast, colon, and pancreatic cancer. However, more research is needed to confirm this link.

To reduce your risk of chronic diseases, it is important to limit your intake of added sugar. This means limiting your consumption of sugary drinks, processed foods, and sweets. Choose whole, unprocessed foods like fruits, vegetables, and whole grains instead. By making healthier choices, you can help reduce your risk for chronic diseases and improve your overall health.

Healthier alternatives exist.

There are many healthier alternatives to added sugar that can help you satisfy your sweet tooth without consuming empty calories and increasing your risk of chronic diseases.

Fruits: Fruits are a naturally sweet and nutritious snack. They are a good source of vitamins, minerals, and fiber. Choose whole fruits over fruit juices or processed fruit snacks.
Vegetables: Some vegetables, such as carrots, sweet potatoes, and beets, have a naturally sweet flavor. You can roast, grill, or steam these vegetables to bring out their sweetness.
Unsweetened yogurt: Unsweetened yogurt is a good source of protein, calcium, and probiotics. You can add fruit, honey, or spices to unsweetened yogurt to make it sweeter.
Dark chocolate: Dark chocolate contains antioxidants and has a lower sugar content than milk chocolate or white chocolate. Choose dark chocolate with a cocoa content of at least 70%.
Honey: Honey is a natural sweetener that contains vitamins, minerals, and antioxidants. It is sweeter than sugar, so you can use less of it to achieve the same level of sweetness.
Maple syrup: Maple syrup is another natural sweetener that contains antioxidants. It has a slightly different flavor than honey, so you may prefer one over the other.

By choosing healthier alternatives to added sugar, you can reduce your risk of chronic diseases and improve your overall health. You can still enjoy sweet foods without sacrificing your health.

Reduce sugar, improve health.

Reducing your intake of added sugar can have a number of benefits for your health, including:

Reduced risk of chronic diseases: Consuming too much added sugar can increase your risk of developing chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer. By reducing your intake of added sugar, you can help reduce your risk of these diseases.
Improved weight management: Added sugar is a major source of empty calories, meaning it provides calories but no nutritional value. Consuming too much added sugar can lead to weight gain and obesity. By reducing your intake of added sugar, you can help maintain a healthy weight.
Improved blood sugar control: Consuming too much added sugar can lead to insulin resistance, a condition in which the body does not respond properly to insulin. Over time, insulin resistance can lead to type 2 diabetes. By reducing your intake of added sugar, you can help improve your blood sugar control and reduce your risk of developing type 2 diabetes.
Reduced risk of tooth decay: Sugar is a major culprit in tooth decay. When you consume sugary foods and drinks, the bacteria in your mouth feed on the sugar and produce acids that attack your teeth. By reducing your intake of added sugar, you can help reduce your risk of tooth decay.

In addition to these health benefits, reducing your intake of added sugar can also improve your overall well-being. You may have more energy, better sleep, and clearer skin. You may also find that you are less likely to experience cravings for sugary foods and drinks.

To reduce your intake of added sugar, start by limiting your consumption of sugary drinks, processed foods, and sweets. Choose whole, unprocessed foods like fruits, vegetables, and whole grains instead. You can also make healthier choices when eating out or buying food at the grocery store. By making small changes to your diet, you can reduce your intake of added sugar and improve your overall health.

Informed choices for a healthier diet.

Making informed choices about your diet is essential for reducing your intake of added sugar and improving your overall health. Here are some tips for making healthier choices:

Read food labels carefully: Food labels can help you identify foods that are high in added sugar. Look for foods that have more than 10 grams of sugar per serving.
Choose whole, unprocessed foods: Whole, unprocessed foods are naturally low in added sugar. Choose fruits, vegetables, whole grains, and lean protein sources over processed foods, sugary drinks, and sweets.
Be aware of hidden sources of sugar: Added sugar can be found in many processed foods, even those that don't taste sweet. Common sources of hidden sugar include salad dressings, yogurt, granola bars, and breakfast cereals.
Make healthier choices when eating out: When eating out, choose restaurants that offer healthy options. Look for dishes that are grilled, baked, or steamed instead of fried. Avoid dishes that are served with sugary sauces or toppings.
Make small changes to your diet: You don't have to overhaul your entire diet overnight. Start by making small changes, such as cutting out sugary drinks or adding more fruits and vegetables to your meals. Over time, these small changes can add up to big results.

By making informed choices about your diet, you can reduce your intake of added sugar and improve your overall health. You can still enjoy sweet foods without sacrificing your health. Just be mindful of your sugar intake and make healthier choices whenever possible.

Making informed choices about your diet is an important part of reducing your intake of added sugar and improving your overall health. By reading food labels carefully, choosing whole, unprocessed foods, being aware of hidden sources of sugar, making healthier choices when eating out, and making small changes to your diet, you can make a big difference to your health.

FAQ

Here are some frequently asked questions about how to reduce your intake of added sugar:

Question 1: How much added sugar should I consume each day?
Answer: The American Heart Association recommends that adult women consume no more than 6 teaspoons (25 grams) of added sugar per day and adult men consume no more than 9 teaspoons (36 grams) of added sugar per day.

Question 2: What are some healthier alternatives to added sugar?
Answer: There are many healthier alternatives to added sugar, such as fruits, vegetables, unsweetened yogurt, dark chocolate, honey, and maple syrup.

Question 3: How can I reduce my intake of added sugar?
Answer: You can reduce your intake of added sugar by limiting your consumption of sugary drinks, processed foods, and sweets. Choose whole, unprocessed foods like fruits, vegetables, and whole grains instead. You can also make healthier choices when eating out or buying food at the grocery store.

Question 4: What are some hidden sources of added sugar?
Answer: Added sugar can be found in many processed foods, even those that don't taste sweet. Common sources of hidden sugar include salad dressings, yogurt, granola bars, and breakfast cereals.

Question 5: What are the benefits of reducing my intake of added sugar?
Answer: Reducing your intake of added sugar can have a number of benefits for your health, including reduced risk of chronic diseases, improved weight management, improved blood sugar control, and reduced risk of tooth decay.

Question 6: How can I make healthier choices when eating out?
Answer: When eating out, choose restaurants that offer healthy options. Look for dishes that are grilled, baked, or steamed instead of fried. Avoid dishes that are served with sugary sauces or toppings.

Question 7: How can I make small changes to my diet to reduce my intake of added sugar?
Answer: You can make small changes to your diet to reduce your intake of added sugar, such as cutting out sugary drinks, adding more fruits and vegetables to your meals, and choosing healthier snacks.

Closing Paragraph for FAQ:

By following these tips, you can reduce your intake of added sugar and improve your overall health. Remember, making small changes to your diet can add up to big results.

In addition to following the tips in the FAQ, you can also find additional tips for reducing your intake of added sugar in the tips section below.

Tips

Here are some practical tips for reducing your intake of added sugar:

Tip 1: Read food labels carefully.

Food labels can help you identify foods that are high in added sugar. Look for foods that have more than 10 grams of sugar per serving. You can also use the % Daily Value (%DV) for added sugar to see how much of your daily recommended intake of added sugar a single serving of food contains.

Tip 2: Choose whole, unprocessed foods.

Whole, unprocessed foods are naturally low in added sugar. Choose fruits, vegetables, whole grains, and lean protein sources over processed foods, sugary drinks, and sweets. You can also cook more meals at home so that you can control the ingredients that go into your food.

Tip 3: Be aware of hidden sources of sugar.

Added sugar can be found in many processed foods, even those that don't taste sweet. Common sources of hidden sugar include salad dressings, yogurt, granola bars, and breakfast cereals. Be sure to read food labels carefully and choose foods that are low in added sugar.

Tip 4: Make healthier choices when eating out.

When eating out, choose restaurants that offer healthy options. Look for dishes that are grilled, baked, or steamed instead of fried. Avoid dishes that are served with sugary sauces or toppings. You can also ask for your food to be prepared without added sugar.

Closing Paragraph for Tips:

By following these tips, you can reduce your intake of added sugar and improve your overall health. Remember, small changes to your diet can add up to big results.

By following the tips and advice in this article, you can reduce your intake of added sugar and improve your overall health. Making small changes to your diet can add up to big results.

Conclusion

To reduce your intake of added sugar, focus on consuming whole, unprocessed foods like fruits, vegetables, and whole grains. Limit your consumption of sugary drinks, processed foods, and sweets. Be aware of hidden sources of sugar in foods like salad dressings, yogurt, granola bars, and breakfast cereals.

Making small changes to your diet can add up to big results. By reducing your intake of added sugar, you can reduce your risk of chronic diseases, improve your weight management, improve your blood sugar control, and reduce your risk of tooth decay. You can also improve your overall well-being and have more energy, better sleep, and clearer skin.

Remember, it's okay to indulge in sugary foods and drinks every once in a while. The key is to enjoy them in moderation and to focus on making healthy choices most of the time.

Closing Message:

Taking control of your sugar intake is a journey, not a destination. Be patient with yourself and celebrate your successes along the way. By making small changes to your diet and lifestyle, you can reduce your intake of added sugar and improve your overall health and well-being.