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How Much Sugar Should You Consume Daily?

Author: Isabel Vasquez, RD LDN

Medical Review: Barbie Cervoni, MS, RD, CDCES, CDN

Source: Health.com

Publication Date: February 22, 2024

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Understanding Sugar Intake

In the United States, the average person consumes about 17 teaspoons of added sugar per day, exceeding the recommended limit. Excessive intake of added sugars is closely linked to various health issues, including type 2 diabetes, heart disease, and dental health problems. Therefore, it is not necessary to completely eliminate sugar intake, but rather to be mindful of the amount and sources.

Recommended Daily Sugar Intake

While there are no clear recommendations for the intake of natural sugars, there are specific guidelines for added sugars. According to the Dietary Guidelines for Americans, adults should limit their intake of added sugars to no more than 10% of their total daily calories. For individuals consuming 2,000 calories per day, this equates to about 12 teaspoons or 50 grams of added sugar.
In contrast, the American Heart Association (AHA) recommends a more conservative limit, suggesting that added sugars should account for less than 6% of total calories. For a 2,000-calorie diet, this means consuming 6 to 9 teaspoons (about 30 grams) of added sugar per day. The American Academy of Pediatrics recommends that infants under two years old should not consume added sugars, and for children over two years old, the daily intake limit is suggested to be 6 teaspoons (25 grams).

Analyzing Nutrition Labels

Effectively managing sugar intake hinges on correctly interpreting nutrition labels. Here are ways to check sugar content:

• Total Sugars: This number includes the sum of both natural and added sugars.
• Added Sugars: This number will always be equal to or less than total sugars. If the two numbers are equal, the product contains only added sugars.

The Difference Between Natural and Added Sugars

Generally, the body processes all sugars similarly, although there are some exceptions. Whole foods such as fruits, vegetables, and grains contain complex carbohydrates and dietary fiber, which slow down the digestion process and help reduce rapid spikes in blood sugar. In contrast, table sugar and other sweeteners are classified as simple carbohydrates.
The benefit of consuming complex carbohydrates is that they provide essential nutrients and promote the production of short-chain fatty acids (SCFAs), which are beneficial for gut health.

Health Effects of Excess Sugar Intake

While enjoying sugar in moderation is acceptable, excessive intake can lead to various health issues, including:

• High blood pressure
• Heart disease
• Sleep apnea
• Osteoarthritis
• Chronic pain
• Certain cancers

Impact on Dental Health

Excess sugar, particularly from added sugars, is a major factor contributing to tooth decay. Studies show a significant correlation between high added sugar intake and increased dental caries. In contrast, naturally occurring sugars in fruits and milk are less harmful to teeth due to their nutritional content. However, care should be taken with dried fruits, as they may stick to teeth.

Connection to Heart Disease

The AHA's strict recommendations stem from the link between added sugars and heart disease. While some studies have clearly identified this relationship, there are also some studies with unclear results, necessitating further research for confirmation.

Sugar and Diabetes Risk

While it is crucial for individuals with diabetes to monitor their sugar intake, the relationship between added sugars and diabetes risk remains unclear. Other factors such as genetics, lifestyle, and age have a greater impact on diabetes risk. However, the American Diabetes Association recommends avoiding sugary beverages, as they are associated with type 2 diabetes.

Non-Alcoholic Fatty Liver Disease (NAFLD)

Emerging evidence suggests that high fructose intake, particularly from sugary beverages, may increase the risk of developing non-alcoholic fatty liver disease. However, most studies in this area are observational, calling for further investigation.

High-Sugar Foods

Added sugars are commonly found in sodas, juices, and sports drinks, which account for about 50% of sugar intake. In addition to candies and desserts, there are some unexpected sources of sugar, including:

• Sandwiches
• Breakfast cereals and energy bars
• Sweetened yogurt

Strategies to Reduce Sugar Intake

To reduce added sugar consumption, consider the following strategies:

• Choose reduced-sugar options in coffee or tea.
• Select low-sugar beverages, such as water, unsweetened tea, or milk.
• Prioritize whole foods rich in fiber and protein.
• Opt for healthy snacks like fruits, nuts, and vegetables instead of sugary processed options.
• Look for products with no added sugars and then add natural sweeteners like fruit or a small amount of honey yourself.

Conclusion

Focusing on limiting added sugars rather than natural sugars from whole foods is crucial for health. Keeping daily added sugar intake within recommended limits and exploring low-sugar alternatives can help promote a healthier lifestyle.

Last Updated: February 22, 2024

The content of this article is based on publicly available information at the time of writing. If there are any inaccuracies, readers are encouraged to point them out, and we will correct them promptly.

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