When it comes to sugar intake, many people think that it’s just about avoiding the candy aisle in the grocery store, but sugar is found in many other foods as well, including bread, spaghetti sauce, yogurt, and even ketchup.

Because of this, it can be easy to unknowingly consume too much sugar on a daily basis. So how much sugar is too much in a day? Let’s take a look.

What is Sugar?

Sugar is a type of carbohydrate that our bodies use for energy. It is made up of glucose and fructose, which are broken down in our bodies by insulin.

However, when we consume too much sugar, our insulin levels rise and can lead to health problems such as obesity, type 2 diabetes, and heart disease.

How Much Sugar Should You be Consuming?

According to the American Heart Association, men should consume no more than 9 teaspoons of sugar per day, while women should consume no more than 6 teaspoons per day.

This guideline applies to all sugars, including natural sugars found in fruits and dairy products, as well as added sugars found in processed foods and beverages.

What are Added Sugars?

Added sugars are sugars that are not naturally occurring in foods. They are added to processed foods and beverages to enhance their flavor or extend their shelf life.

Some common sources of added sugars include soda, candy, baked goods, and breakfast cereals. Added sugars are a major contributor to our daily sugar intake, and consuming too many of them can lead to health problems.

How to Identify Added Sugars

Identifying added sugars can be tricky because they are often disguised under different names on food labels. Some common names for added sugars include:.

High-fructose corn syrup
Corn syrup
Agave nectar
Honey
Maple syrup
Molasses
Cane sugar
Beet sugar

These ingredients are often listed towards the end of ingredient lists, but it is important to check for them in order to monitor your sugar intake.

The Risks of Consuming Too Much Sugar

Consuming too much sugar can lead to a variety of health problems. Here are a few of the most significant risks:.

1. Obesity

When we consume too much sugar, our bodies store the excess as fat. This can lead to weight gain and obesity, which in turn can increase our risk for other health problems such as type 2 diabetes and heart disease.

2. Type 2 Diabetes

Consuming too much sugar can lead to insulin resistance, a condition in which our bodies cannot effectively use insulin to process glucose. This can lead to high blood sugar levels and the development of type 2 diabetes.

3. Heart Disease

Consuming too much sugar can also increase our risk for heart disease. It has been linked to high blood pressure, high triglycerides, and low HDL (good) cholesterol levels, all of which are risk factors for heart disease.

Tips for Reducing Your Sugar Intake

If you are looking to reduce your sugar intake, here are a few tips:.

Read food labels carefully and check for added sugars
Avoid sugary drinks such as soda and juice
Choose fresh fruits and vegetables over processed foods
Limit your intake of baked goods and candy
Use natural sweeteners such as honey or maple syrup in moderation

The Bottom Line

Consuming too much sugar can lead to a variety of health problems, including obesity, type 2 diabetes, and heart disease. It is important to monitor your intake and limit your consumption of added sugars.

By making small changes to your diet, you can improve your overall health and reduce your risk for these health problems.