How Much Sugar Consumption In A Day Is Safe?
Time and again it has been said that added sugar is the worst part of modern diet. Sugar just provides calories and no nutrients. In the long run it can damage your metabolism. Too much sugar consumption can lead to weight gain and a lot of diseases like obesity, heart disease and type2 diabetes. Now the question here is, how much sugar is safe to consume in a day? Let’s find out!
Difference between added sugars and natural sugars
Before knowing about the right sugar intake, you should know the difference between added sugars and natural sugars.
Natural sugars are those that are present naturally in fruits and vegetables. Such foods are healthy as they contain fibre, nutrients and water. It is absolutely fine to have naturally occurring sugars.
Added sugars are the ones that are added to food. The common ones are the regular white table sugar and high fructose corn syrup.
When you want to lose weight or improve your health, you need to steer clear of foods containing added sugars.
How much sugar consumption in a day is safe?
Sorry to say, but there is no direct answer to this question. It varies from person to person. Some individuals can eat a bit of sugar without any harm whereas others have to avoid it as much as they can.
The maximum amount of added sugars you can have in a day are as follows:
- Men can have 150 calories a day from added sugar and that amounts to 9 teaspoons.
- Women can have 100 calories a day from added sugar and that amounts to 6 teaspoons.
It may seem like it fits your daily quota but do you know that a regular sized bar of snickers has 120 calories from added sugar! So, just imagine the amount of sugar that is getting into you the whole day!
The above mentioned amounts of sugar may seem reasonable if you are slim, healthy and lead a very active lifestyle. You can just burn off the small amounts of sugar easily without it harming you. However, there is no need to have added sugars in your diet. They do nothing for you apart from providing you with empty calories. The less sugar you consume, the healthier you will get.
Sugar consumption for the overweight and obese
If you are overweight, diabetic or obese, then you should avoid sugar consumption as much as possible. You shouldn’t be consuming sugar every day. Your consumption should be like once a week or once every two weeks at most.
Baked products, processed stuff and soft drinks are not at all for you if you are overweight. Such foods are loaded with sugar! It would be better to stick to real, wholesome foods and stay away processed food high in refined carbs and sugar.
Sugar has to be completely avoided if you are addicted to it
Eating sugary junk foods are known to stimulate the same areas of the brain as drugs do. This is the reason why sugar makes people lose control over their intake. If you happen to have a past history of binge eating or have faced repeated failures in controlling your consumption then you are a sugar addict. A sugar addict needs to completely cut down the sugar just like how a smoker needs to cut down his cigarette.
How to minimize you sugar consumption?
Avoid the following to minimize your consumption of sugar:
- Soft drinks
- Fruit juices
- Candies and sweets
- Baked goods
- Fruits canned in syrup
- Low-Fat or Diet Foods
You need to stay away from sugar and satisfy your sweet tooth with a fruit! The lesser amount of sugar you consume the better it is for you.
Will you curb your sugar intake?
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