The average person in the United States consumes around 17 teaspoons, or 71.14 grams, of added sugar per day, which far exceeds recommended limits. Show
A gram (g) of sugar contains about 4 calories, which means that many people consume almost 270 calories a day from added sugar alone. People sometimes describe calories from sugar as “empty calories” because they do not provide any nutrients. Eating too much sugar can increase a person’s risk of many health problems, including weight gain, obesity, high blood pressure, type 2 diabetes, heart disease, liver disease, and tooth decay. In this article, we look at the recommended sugar limits for different types of people and provide information on how to reduce the intake of sugar.
Discretionary calories are those that are left over once a person has met their daily nutritional needs. A person who has consumed calories from high-nutrient foods throughout the day can use up this extra calorie allowance on treats, such as sugary or fatty foods. The American Heart Association (AHA) recommend that sugary foods comprise no more than half of a person’s daily discretionary calorie allowance. This allowance differs for men, women, and children. Men According to AHA guidelines, most men should consume no more than 150 discretionary calories of sugar per day. This is equivalent to 38 g or 9 teaspoons (tsp) of sugar. Women Women should use no more than 100 discretionary calories on sugar per day. This is around 25 g or 6 tsp of sugar. Children Children between the ages of 2 and 18 should consume no more than 25 g, or 6 tsp, of added sugar daily. People with diabetes Diabetes makes it difficult for the body to use glucose effectively. Since the body converts both naturally occurring and added sugars into glucose, people with diabetes must monitor their overall sugar intake. But some foods affect blood glucose levels more than others, depending on their glycemic index (GI). Foods with a higher GI raise blood glucose more than foods with a lower GI. A person with diabetes should regularly check their blood glucose level to ensure that it is within a safe range. This range will vary slightly from person to person. Avoiding added sugars and focusing on consuming the right amounts of fiber and nutrient-dense carbohydrates from whole foods can help stabilize blood sugar levels. Share on PinterestHoney and maple syrup are examples of natural sugars manufacturers add to foods.Certain whole foods contain naturally occurring sugars. For example, fruits and some vegetables contain the sugar fructose, and milk contains a sugar called lactose. These foods also contain nutrients and may be sources of dietary fiber. Added sugars are sugars or caloric sweeteners that manufacturers put in foods or drinks. Added sugars can be natural or chemically manufactured. A type of sugar can be “natural” (i.e. unprocessed) without being “naturally occurring.” Examples of natural sugars that manufacturers add to provide sweetness include honey, maple syrup, and coconut sugar. Even fructose and lactose qualify as added sugars in many processed foods. Examples of added sugars to look for on food labels include:
People can reduce their intake of added sugar by: Avoiding liquid sugarShare on PinterestJuices and smoothies can be high in sugarLiquid sugar is in soft drinks and juices. The body digests it more quickly than the sugar in foods, and as a result, liquid sugar causes a greater spike in blood glucose levels. If a person drinks sugary liquids on a regular basis, the repeated spikes in blood glucose can overload the pancreas and liver, causing health problems. Sodas tend to contain the highest amounts of liquid sugar. A 12-ounce can of soda contains about 8 tsp of sugar, or 130 empty calories. The following drinks may also contain liquid sugar:
Avoiding packaged foodsResearch suggests that about 75 percent of packaged foods in supermarkets contain added sweeteners. Examples of packaged foods that may contain added sugar include:
Swapping added sugars for natural alternativesThe following tips can help a person replace the added sugar in their diet with more healthful alternatives:
Trying sugar alternativesNon-nutritive sweeteners (NNSs) contain few or no calories. Researchers have investigated whether replacing sugary foods and drinks with sugar-free options containing NNSs may help people consume fewer calories and maintain a healthy weight. They have reached differing conclusions. The Food and Drug Administration (FDA) have approved the following NNSs for use in food:
Stevia is another type of NNS that the FDA consider to be “generally recognized as safe.” This means that experts agree that recommended amounts are safe to use. It is best to limit the intake of NNSs and pay attention to overall calories consumed per day, as NNSs can lead to cravings and overeating. Emerging research suggests that artificial sweeteners may have negative effects on metabolism, gut health, and cravings, but confirming these findings will require more research. The average person in the U.S. consumes an excessive amount of added sugar, and experts have linked high sugar consumption to a range of diseases. People can reduce their health risks by cutting down on the amount of added sugar in their diet. This may require a person to carefully check food and drink labels for different forms of sugar. People can also gain more control over their sugar intake by preparing homemade meals and snacks using fresh, whole produce. How many carbs and sugars should a prediabetic have a day?Grams of Carbs per Day for Prediabetics
130 grams: "Adequate Intake" (the amount considered adequate for most people). 150-200 grams per day, or 30-40% of total calories on a 2,000-calorie diet: the American Diabetes Association's (ADA) description of a standard "low-carb" diet.
How many grams of sugar should Prediabetic have per day?Limit their intake of free sugarsa to less than 10% of total daily calorie (energy) intake. This is approximately 50 grams (12 teaspoons) of free sugars consumption per day based on a 2000-calorie diet. Limit intake of sugar sweetened beverages (SSB) and drink water in their place.
How much sugar is OK for a prediabetic?Fasting blood sugar test
Less than 100 mg/dL (5.6 mmol/L ) is normal. 100 to 125 mg/dL (5.6 to 6.9 mmol/L ) is diagnosed as prediabetes. 126 mg/dL (7.0 mmol/L ) or higher on two separate tests is diagnosed as diabetes.
How many teaspoons of sugar can a prediabetic have a day?Reduce sugar intake to less than 6 teaspoons (24 grams) daily for women and less than 9 teaspoons (36 grams) per day for men. People at risk for prediabetes should follow a reduced-calorie and reduced-fat diet. Avoid trans fats and regulate high-caloric healthy fats like olive oil, nuts, and avocado.
|