ua en ru

How much sugar can you eat per day

How much sugar can you eat per day How much sugar is safe for health (RBC-Ukraine's collage)
Author: Daryna Vialko

Sugar has a pleasant taste and quickly provides energy. However, many people do not monitor the amount of sugar consumed per day and gain weight, according to Health.

Many products contain sugar

Many products contain natural sugars. For example, fruits contain fructose, and dairy products contain lactose. Added sugar is sugar added to products either during processing or cooking.

How much added sugar can be consumed per day

There are no established recommendations for the amount of natural sugar you should consume, but there are guidelines for added sugar.

Dietitians advise adults to limit added sugar to no more than 10% of total calorie intake. For reference, if you consume 2000 calories per day, recommendations suggest limiting added sugar intake to 12 teaspoons (50 grams) per day.

The American Heart Association (AHA) suggests that adults limit added sugars to no more than 6% of their total daily calories. This is 6-9 teaspoons, or about 30 grams of sugar, for a 2000-calorie diet.

For children, sugar consumption rates are lower. According to the American Academy of Pediatrics, children under 2 years old should not consume added sugar. Adolescents and children ages 2 and older should consume no more than 6 teaspoons (25 grams) per day.

Natural vs. added sugar

Usually, your body processes all forms of sugar similarly, with some exceptions. The carbohydrates in whole foods, such as fruits, vegetables, beans, and whole grains, contain a variety of starches, including complex carbohydrates and fiber. Table sugar and other sweeteners are simple carbohydrates.

Complex carbohydrates contain three or more types of sugar and also offer nutrients such as fiber. As a result, they are digested more slowly, which prevents spikes in blood glucose levels. Your body also produces short-chain fatty acids (SCFAs) to digest the fiber in complex carbohydrates. SCFAs can also contribute to gut health because they are fermented in the colon and can enhance the growth of beneficial bacteria.

So, when it comes to counting the amount of sugar you consume, focus on the added sugars.

The impact of excessive sugar consumption on health

Sugar, especially natural sugar, is beneficial in moderate amounts. However, excessive sugar consumption can lead to overconsumption of calories, which can contribute to weight gain. Excess fat is associated with many diseases, including:

  • Hypertension (high blood pressure)
  • Heart disease
  • Sleep apnea (a chronic breathing disorder characterized by recurrent pauses in breathing and disrupted sleep patterns)
  • Osteoarthritis (a joint disease that occurs when the cartilage, the connective tissue surrounding the bones within the joint, gradually deteriorates over time)
  • Cancer

Added sugar includes fructose, honey, maple syrup, agave, etc.

Earlier, we discussed how to eat to slow down aging.

Also, read about how to make a home beverage known as the elixir of youth.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.