The American Heart Association (AHA) recommends a stricter added-sugar limit for most adults. According to their guidelines, women should consume no more than 100 calories per day from added sugars, which is roughly equivalent to 6 teaspoons or 24 grams. For men, the recommended limit is slightly higher at 150 calories per day, which is about 9 teaspoons or 36 grams of sugar.
It is important to note that these recommendations specifically refer to added sugars, not natural sugars found in fruits and dairy products. Added sugars are those that are added during food processing or preparation, such as in sugary beverages, pastries, and processed snacks.
Exceeding these recommended limits can have negative effects on health. Consuming excessive amounts of added sugars has been linked to an increased risk of obesity, type 2 diabetes, heart disease, and dental cavities. It can also contribute to a poor diet, as foods high in added sugars often lack essential nutrients.
To put these recommendations into perspective, let’s consider some common sources of added sugars. One can of soda typically contains around 40 grams of sugar, which is already exceeding the daily limit for women and close to the limit for men. Similarly, a single serving of flavored yogurt can contain up to 30 grams of sugar, which is already surpassing the recommended daily intake.
It is worth noting that added sugars can be found in many unexpected foods, including sauces, dressings, and even some seemingly healthy options like granola bars and breakfast cereals. Reading food labels and being mindful of the ingredients list can help you identify added sugars in products.
Reducing your intake of added sugars can be challenging, especially considering their widespread presence in our food supply. However, there are steps you can take to limit your consumption:
1. Choose whole, unprocessed foods: Opt for fresh fruits, vegetables, lean proteins, and whole grains. These foods are naturally low in added sugars.
2. Limit sugary beverages: Soda, fruit juices, energy drinks, and sweetened coffee or tea can all contribute to excessive sugar intake. Instead, choose water, unsweetened tea, or infused water for hydration.
3. Read food labels: Look for hidden sources of added sugars in packaged foods. Ingredients like sucrose, high fructose corn syrup, and dextrose indicate the presence of added sugars. Be aware that sugar can be listed under different names, so familiarize yourself with these aliases.
4. Prepare meals at home: Cooking your own meals allows you to have control over the ingredients and sugar content. Experiment with using natural sweeteners like honey or maple syrup in moderation.
5. Be mindful of portion sizes: Even foods that are considered healthier options can still contain significant amounts of added sugars. Pay attention to serving sizes and enjoy these foods in moderation.
By being mindful of your added sugar intake and making conscious choices, you can work towards staying within the recommended daily limits. It may take some time to adjust your taste buds, but over time you may find that you crave sugary foods less and appreciate the natural sweetness of whole foods more.
Remember, these recommendations are general guidelines, and individual needs may vary depending on factors such as age, activity level, and overall health. It is always a good idea to consult with a healthcare professional or registered dietitian for personalized advice based on your specific circumstances.