Sugar is present in almost every food item we consume, whether it is natural or added. It is essential to understand the recommended sugar intake for every individual to maintain a healthy diet.

The American Heart Association suggests consuming a maximum of 6 teaspoons (24 grams) of added sugar per day for women and 9 teaspoons (36 grams) per day for men.

Why is it important to limit added sugar intake?

Added sugars contribute to excess calorie intake without providing any nutritional value. These added sugars are typically found in processed foods and drinks such as soft drinks, candies, cakes, and cookies.

These foods provide little to no nutrients but add to the overall caloric count, leading to weight gain and other health issues like metabolic disorders, diabetes, and cardiovascular diseases.

Natural sugars vs. added sugars

Natural sugars are present in fruits, vegetables, and dairy products. These sugars provide essential nutrients along with fiber and other beneficial vitamins and minerals.

Related Article How much sugar is too much in a day?

However, added sugars are those that manufacturers add in their products for taste and texture. These added sugars are high in calories and offer no nutritional value.

How to limit sugar intake?

Reducing sugar intake can improve overall health and prevent several health problems. Here are a few ways to limit sugar intake:.

1. Read food labels: Check the nutrition label of packaged foods and look for added sugars. Avoid sugary drinks like soda, energy drinks, and sports drinks.
2. Choose whole foods: Select fresh vegetables, fruits, and unprocessed foods. These foods do not contain added sugars and are healthier than processed food items.
3. Limit desserts: Satisfy your sweet tooth with healthier options like fresh fruits, dark chocolate, and low-sugar desserts.

Sugar alternatives

While natural sugars are healthier than added sugars, it is essential to limit overall sugar intake. Alternatively, there are healthier sugar alternatives that provide the sweet taste without adding calories. These sugar substitutes include:.

• Stevia
• Monk fruit sweetener
• Erythritol
• Xylitol

Conclusion

Sugar is a crucial part of our daily diet, but excessive sugar consumption can lead to a host of health issues. The recommended amount of sugar intake should be monitored and limited, making sure to only consume the necessary amount.

With a few changes to our diet and daily routine, we can reduce our sugar intake and improve our overall health.