How much sugar can I have in a day?

The edible store corridors are lined with added sugars. Sometimes sugars are found in obvious places, such as cookies and ice cream. However, sugars are also hidden in pasta sauce and salad dressing. More than 65 percent of foods in the middle edible store contain added sugars.

Consuming sugar in moderation is fine as part of a balanced diet, and it is good to have some sweet delights from time to time because they know well. Unfortunately, many Americans receive too much added sugar, which is linked to a greater risk of developing heart disease, type 2 diabetes and some types of cancer.

So how much sugar is a reasonable amount to consume daily? And it matters if sugars come from sweet sweets, soft drinks or fruits? We met.

Types of sugars

Here are some important terms to know about sugars:

Natural sugars

These sugars occur naturally in food and are not added to the manufacturing process. Examples of natural sugars include sugars found in fruits, sweet vegetables and milksuch as lactose and fructose. These foods are part of a well -balanced diet, although they contain natural sugars.

Added sugars or free sugars

In the United States, “added sugars” describes any added sweetener to food or drinks during manufacture. The list of added sugars includes:

• White sugars: including granulated and ice cream sugars
• Brown sugars: including turbine, dark brown and light brown sugars
• Affection
• Joke: including maple, agave, corn and high fructose corn syrup
• Fruit juice or concentrates of fruit juice

The World Health Organization (WHO) uses the term “free sugars” to describe these sugars. “Free sugars” means the same as the US term “pleasant sharpens”. In the article, the terms “added sugars” and “free sugars” are used in an interchangeable way and mean the same.

Total of sugars

Total sugars represent the total of all sugars listed above. Adding natural sugars and added will give you the value for total sugars.

Nutrition labels list total sugars and sugars added. The difference between these numbers is natural sugars. For example, chocolate milk contains natural lactose sugar and added sugar. Nutrition data tag can say:

• 23 g of total sugars
• Including 11 grams of sugar added

This means that the difference is natural sugars: 23 – 11 = 12. Then, 12 grams are natural sugars of lactose.

How much sugar can I have a day?

According to the American Heart Association (AHA), Americans get about 17 teaspoons of sugars added daily. That’s too much sugar, says the AHA, which you recommend:

WHO and Dietary Guidelines for Americans (DGA) provide more margin. WHO EA DGA recommends reducing added or free sugars ingestion to less than 10 percent of total calorie intake. In a 2000 calorie diet, that would not be more than 12 teaspoons (48 grams or 200 calories) a day.

Whether you touch the sugar intake at six, nine or 12 tablespoons daily, it is still better than the current national average of 17 teaspoons. If the added sugar intake is currently high, any reduction is beneficial.

Natural vs. added sugars: orientation

Sugar guidelines recommend limiting added or free sugars but not restricting natural sugars. Why is that?

Natural sugars are found in vegetables, fruitand milk. These are nutritional foods that form the blocks of a nutritious diet. They contain useful nutrients that the body needs. Positive nutrients, such as vitamins, minerals and fiber, exceed sugar.

Vegetables and fruits contain fiberWhich helps us make us feel full and satisfied. Although it is easy to consume added sugar in sweets or soft drinks, the fruit is more filling. This means that we usually eat fruits in smaller quantities than when we drink soda or juice and get less sugar.

Natural sugar in milk is lactose. It has a low glycemic index (GI) of 46, which means it is slowly digesting and does not increase blood sugar levels. For comparison, white sugar has an average GI of 60 and the glucose syrup has a high GI of 100. These refined sugars are more problematic for blood sugar peaks.

You can eat fruits and vegetables or drink milk daily as part of a healthy and balanced diet. The natural sugars of these foods are not part of the AHA, which or DGA limits in added sugars.

What foods contain sugar? And how much?

Many foods contain natural or added sugars or both. Here is the natural sugar content of some common foods:

Natural sugars
Meal	Quantity	Natural sugars
Apple	1 average	20 g
Banana	1 average	20 g
Know	1 cup	15 g
Peach	1 average	13 g
Beet	1 cup	13 g
Watermelon	1 cup	12 g
Milk 2%	1 cup	12 g
Cantaloupe	1 cup	12 g
Strawberries	1 cup	8 g
Raspberry	1 cup	6 g
Carrot	1 average	3 g

Added sugars

Many packaged foods and drinks contain added sugars, which can be listed by many different names, including:

• Sugar
• Brown sugar
• Invert sugar
• Satrical
• Glucose
• High fructose corn syrup
• Affection
• Agove
• Coconut syrup
• Evaporated cane juice
• Fruit juice concentrate

Foods and beverages with more sugar include sweets, soft drinks and roasted products. Here is the added sugar content of some common foods:

Added sugars
Meal	Quantity	Added sugars
Glue	16.9 oz.	56 g
Apple juice	16.9 oz	53 g
Pound cake	1 portion (115 g)	38 g
Cap	1 bag (60 g)	35 g
Gomoso caramelos	1 bag (60 g)	35 g
Candy bar	1 bar (48 g)	24 g
Donut	75 g	20 g
Sugar cereal	30 g	11 g
Cookies	2 cookies (30 g)	10 g
Granola bar	1 bar (24 g)	7 g
Salad sweet	2 tablespoons of soup	6 g
Sauce folder	1/2 cup	6 g
Ketchup	1 tablespoons of soup	4 g

How to reduce sugar intake

If sugar intake exceeds 12 teaspoons per day, consider cutting backward. Here are some things you can do:

• Choose water instead of slaysweet tea or juice. Sabore the water with fresh fruit, a jet of citrus fruits, mint leaves or a cinnamon stick.
• Instead of sweet dessert after each meal, exchange the oven as cookies and cake for fruit more often.
• Cut slowly. Try adding a room or half of the sugar to the recipes.
• Plan dense snacks in nutrients before time, so you are less likely to choose sweet.
• Keep the fruit cut in the packaging for an easy snack.
• Eat more whole foods, such as vegetables, fruits and nuts, instead of ultra-processing foods such as sweets and roasted.
• Read nutrition data tags and look at sugar content for added sugars. And know this calculation: 1 tablespoon of sugar = 4 grams. So if nutritional facts say the sweet bar has 24 g of sugar, you know that 24 g divided by 4 grams = 6 tablespoons sugar by sweet bar.

Muchwell Fit uses only high quality sources, including peer -reviewed studies, to support the facts within our articles. Read ours publishing process To find out more about how we check the facts and maintain our precise, reliable and trustworthy content.

By Face rosenbloom, rd

Towards use research -based research to share nutritional facts, dispel myths, and help you feel empowered to make nutritional decisions for the body and the soul.

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