Sugar has a sweet taste and provides a quick source of energy. However, many people are becoming increasingly concerned about their sugar intake due to worries about the health effects of consuming too much sugar. There are numerous recommendations regarding the amount of sugar one should consume daily.
From a nutritional standpoint, there are two types of sugar that you need to distinguish: natural sugar and added sugar.
Natural sugar comes from fruits, vegetables, or other plants like sugarcane. Natural sugars typically include fructose, glucose, and sucrose. However, once the sugar from these food sources is extracted, it is no longer considered natural sugar.
The second type, added sugar, is very common and can be found everywhere. Added sugar is sugar added to food products, combined with the natural sugars found in honey, syrups, and fruit juices.
Foods containing added sugars include: soft drinks, fruit juices, refined sugar, candies, and pastries. Even dairy producers often add sugar to their products. Milk, yogurt, and ice cream all contain added sugars.
From a nutritional perspective, there are two types of sugar: added sugar and natural sugar.
Speaking of natural sugar, it is a part of any balanced diet. Eating plenty of fruits and vegetables that contain natural sugars also provides a good source of vitamins and minerals. Natural sugar is not the source of health problems.
In contrast, added sugars are responsible for the negative effects that excess consumption can have on the body. Increased intake of added sugars in the diet is linked to various health issues, from tooth decay to obesity and diabetes.
How many grams of sugar per day is the limit for you?
There are many recommended figures regarding the amount of sugar you should consume daily, but let’s start with the World Health Organization’s guidelines. According to WHO, for an average 2,000-calorie diet, you should not consume more than 10% of your calories from sugar.
You can use a rule called “divide by 4” to calculate the equivalent amount of sugar. Ten percent of 2,000 is 200 calories. Dividing by 4 gives you an equivalent of 50 grams. Dividing again by 4, this amount corresponds to 12 teaspoons.
However, the figure of 12 teaspoons seems too general. The American Heart Association has broken down the recommended sugar intake for different groups of people, as referenced in the table below:
Recommended sugar intake levels for different groups.
In the UK, known as the “fattest” country in Europe, the government recommends a total sugar intake of 90 grams per day, including both natural and added sugars. The government’s Scientific Advisory Committee advises that people should consume less than 5% of their calories from added sugars.
This figure is only half of WHO’s recommendation. If you still follow a 2,000-calorie diet and apply the “divide by 4” rule, you would calculate an equivalent of 25 grams or 4 teaspoons. In practical terms, a typical 330ml can of soda contains about 35 grams, nearly 9 teaspoons of sugar.
Cans of soft drinks contain a lot of sugar.
Factors Affecting Individual Sugar Consumption
- Age: This is a significant factor that affects metabolism. As one ages, metabolism generally slows down. Consuming the same amount of calories at age 45 will have a different impact on weight gain compared to age 20. A diet that changes caloric intake will alter the amount of sugar you should consume daily.
- Health: Health conditions impact metabolism, caloric intake, and body weight. For instance, individuals with hypothyroidism are more likely to gain weight, while those with hyperthyroidism tend to lose weight quickly. Diabetic patients have altered responses to insulin, the hormone that regulates blood sugar levels. If insulin-resistant, blood sugar levels will rise, requiring them to consume less sugar.
- Physical activity: Someone with a higher level of physical activity will burn more calories and will also need to replenish more calories. Those with sedentary jobs need to pay more attention to caloric and added sugar intake. For them, having a candy bar during breaks could lead to weight gain.
- Food characteristics: Foods from different geographical areas have varying nutritional values. For example, fruits and vegetables in tropical regions are often of higher quality. Foods from one locality may be rich in certain nutrients but lack others found in foods from a different locality.
- Individual characteristics: Each person has a different genetic structure leading to variations in metabolic activity and digestive systems. Two individuals may consume the same diet, but the effects on their bodies can differ significantly.
Consult a nutrition expert to find out the best diet for you.
Given the numerous factors affecting the amount of sugar you should consume daily, the best approach is to consult with a doctor and nutrition expert to develop a suitable diet plan for yourself, which includes protein, vitamins, minerals, and minimizes added sugars.
How to Control Your Daily Sugar Intake?
Once you have determined the exact amount of sugar you need daily, based on the recommendations above and the advice of nutrition experts, you can begin to tighten your diet.
The first principle is to always read nutrition labels on food packaging. This is the most reliable way to know how much sugar you are consuming, rather than just relying on taste. New labeling regulations allow you to accurately calculate the grams of added sugar. Don’t forget to apply the “divide by 4” rule for unit conversion.
Secondly, you need to monitor hidden sugars in everyday foods. These include items like white bread, sauces, yogurt, cereals, etc. Estimating the sugar content in these foods can be relatively challenging, but the table below will assist you:
Estimated sugar content in various foods.
Finally, we also need to control natural sugars, with a recommended limit of under 60 grams per day. Below is a statistic from the American Heart Association regarding the sugar content in every 100 grams of fruit:
- Banana: 3 teaspoons of sugar.
- Apple: 2.6 teaspoons of sugar.
- Pineapple: 2.5 teaspoons of sugar.
- Grapes: 4 teaspoons of sugar.
- Kiwi: 2.3 teaspoons of sugar.
- Lemon: 0.6 teaspoons of sugar.
- Apricot: 2.3 teaspoons of sugar.
- Strawberry: 1.3 teaspoons of sugar.
- Tomato: 0.7 teaspoons of sugar.
The Dangers of Excessive Sugar Consumption
Sugar, especially natural sugar, when consumed in moderation, is not harmful. However, excessive sugar consumption can lead to calorie surplus, resulting in weight gain. Excess fat accumulation is associated with numerous health issues, including:
- High blood pressure.
- Heart disease.
- Sleep apnea (a chronic respiratory disorder that causes your breathing to repeatedly stop and start during sleep).
- Osteoarthritis (a condition where the cartilage that cushions the joints gradually deteriorates over time).
- Chronic pain.
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Tips for Reducing Sugar in Your Diet If you are consuming too much added sugar, here are some suggestions to help reduce sugar in your diet:
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