Sugar: it’s the sweet temptress that finds its way into our daily lives, luring us in with its delicious seduction from candy aisles, sugary beverages, and even hiding in the unlikeliest of places. But how much sugar should you eat per day?

Whether it’s the sweet treats you crave or the hidden sugars lurking in your everyday products, understanding how much sugar you should consume daily is crucial. 

Discover the specifics of sugar consumption and get a comprehensive guide on balancing your sugar intake. 

Natural vs. Added Sugars 

 The two types of sugar in beverage and food items are natural sugar and added sugar. 

Natural sugars are those found in whole foods, like fruits, vegetables, and dairy products. They come with essential nutrients and fiber, which can help regulate blood sugar levels. 

Added sugars are incorporated into foods during processing, adding extra calories with little to no nutritional value. Examples include regular soda, candies, sugary cereal, sweetened dairy items like flavored yogurt and ice cream, and sweetened coffee drinks.

To maximize your health, try your best to avoid meals with added sugars. According to the Dietary Guidelines for Americans, less than 10% of total calories should come from added sugars each day.

Keep in mind that natural sugars can also include added sugars. If you add honey to your oats, you add sugar from natural sugars.

You can find out if a food contains added sugar by reading the nutrition facts label. The label lists the total sugar content first, followed by the amount of added sugar. If there isn’t any added sugar, then all the sugar in the food item is natural. 

How Much Sugar Should You Eat Per Day?

Since sugar is not an essential nutrient, it has no recommended daily intake. Experts have, however, established a limit for how much sugar is excessive. While the exact amount may vary slightly depending on the organization, they agree that added sugars should make up less than 10% of your daily caloric intake.

The World Health Organization (WHO) advises keeping added sugars below 10% of your daily calories. If you’re on a 2,000-calorie diet, your added sugar intake should not exceed 200 calories, roughly 50 grams or 12 teaspoons.

The American Heart Association takes a more strict stand, recommending only 100 calories (25 grams or 6 teaspoons) of added sugar per day for women and 150 calories (37 grams or 9 teaspoons) for men.

To put this into perspective, a 12-ounce can of Coke has approximately 8 tsp of sugar or 130 empty calories.

While you might not have dessert daily, some of your favorite meals and drinks may have added sugar. Drinks like sodas and fruit juices are well-known sugar culprits. Flavored coffee drinks, energy drinks, and seemingly healthy options like bottled smoothies or green juices, may contain added sugars.

Many condiments, like ketchup, barbecue sauce, and salad dressings, may also include hidden added sugars. An innocent drizzle of ketchup on your fries can add a surprising amount of sugar to your meal.

What Happens if You Eat Too Much Sugar?

Eating too much sugar can have many negative consequences for your health. While an occasional sweet treat is okay, consistently overindulging in sugar can adversely affect your body and well-being. Here’s what happens if you eat too much sugar:

• Weight gain and obesity: Your body stores extra sugar as fat, which can cause weight gain. Sugary foods and drinks are calorie-dense and can lead to an overconsumption of calories, contributing to increased body fat.

• Increased risk of type 2 diabetes: A high-sugar diet can lead to insulin resistance, where your body’s cells become less responsive to insulin. Over time, this can cause elevated blood sugar levels, increasing your risk of developing type 2 diabetes.

• Heart disease: Excessive sugar consumption has been linked to an increased risk of heart disease. A diet high in sugar can raise blood pressure, increase triglyceride levels, and cause inflammation, all of which are risk factors for heart problems.

• Dental issues: Regularly consuming sugary snacks and beverages can have a detrimental effect on your dental health. The bacteria in your mouth feed on sugar, producing acids that erode tooth enamel and lead to cavities. 

• Skin problems: High-sugar diets may contribute to skin issues like acne and premature aging. Excess sugar can lead to inflammation and increased insulin levels, which are believed to exacerbate skin conditions.

• Digestive problems: Sugar can disrupt the balance of gut bacteria, leading to digestive issues and discomfort. An overgrowth of harmful bacteria may result from a diet high in sugar, potentially causing bloating and irregular bowel movements.

• Mood swings and mental health: The rapid spikes and crashes in blood sugar levels caused by high sugar intake can lead to mood swings, irritability, and difficulty concentrating. There’s also growing evidence of a potential link between high sugar consumption and an increased risk of mental illnesses like depression.

How to Reduce Sugar Intake

Reducing your sugar intake is a wise and health-conscious choice. While it may seem challenging at first, with some practical strategies and mindful eating, you can successfully cut back on sugar. Here are some tips to help you:

1. Start with a gradual reduction

Quitting sugar cold turkey won’t work and will only make you feel depressed and angry. Depriving yourself of all sweets can also lead to binging. Starting with gradual reduction can make the process more manageable and sustainable. 

If you add two teaspoons of sugar to your coffee, try reducing it to one and eventually none. If you drink three cans of soda daily, reduce it to one daily. After that, try cutting it down to three times a week, then once a week and eventually none. 

2. Choose whole foods

Whole foods like fruits, vegetables, whole grains, and lean proteins contain natural sugars, essential nutrients, and fiber. These are a healthier source of sweetness that doesn’t have the same negative impact on your health as added sugars.

Fruit juices may not be a good option. They may have added sugar and lack the fibre that a whole fruit has.

Add berries, cucumber, mint leaves, or citrus fruit to plain or sparkling water if you crave soda. 

3. Cook at home

Preparing your meals at home gives you greater control over your ingredients. It’s an excellent way to reduce sugar since many processed foods contain hidden sugars.

Studies suggest that 75% of packaged foods found in supermarkets have added sugars. Examples include candies, chocolate, cereals, yogurt, and breakfast bars.

4. Read labels

Always read the labels of packaged foods and drinks. Check the “Total Sugars” and “Added Sugars” sections on the Nutrition Facts label. Opt for products with low or no added sugar.

5. Choose unsweetened versions

Go for unsweetened versions when buying foods like yogurt, oatmeal, or milk alternatives. Many flavored yogurts, for example, come pre-loaded with added sugars. By choosing unsweetened yogurt, you have the flexibility to control your sugar intake. 

You can enhance its flavor with fresh fruits like berries, slices of banana, or a sprinkle of cinnamon. Greek yogurt is a great option as it’s naturally lower in sugar and higher in protein.

6. Stay hydrated

Sometimes, thirst can be mistaken for hunger, leading to sugar cravings. Ensure you take your recommended daily water intake, as this will curb dehydration, which can lead to fluctuations in blood sugar and trigger sugar cravings as your body seeks a quick energy source. 

Water can promote a feeling of fullness, which can help curb your appetite. When properly hydrated, you may be less likely to snack on sugary items simply because you feel more satisfied and less inclined to seek additional calories.

Conclusion

Although sugar is frequently condemned, it adds flavor to our food and is our body’s primary energy source. When indulging your sweet craving with healthy snacks, be careful of added sugar, which can find its way into even seemingly nutritious foods. 

Remember, eating more added sugar than you need is not nutritious and will be stored as fat. Over time, it may increase your chance of developing cancer, weight gain, type 2 diabetes, heart disease, dental issues, and depression.

Reducing your sugar intake is a positive step toward better health and well-being. By making gradual and sustainable changes, you can enjoy the benefits of a lower-sugar diet while savoring the occasional sweet indulgence.