In a healthy and balanced diet, you should consume fewer foods and drinks that are high in sugars. Sugary foods and drinks can cause tooth decay, especially if you consume them between meals. Another drawback is that many foods that contain added sugars also contain lots of calories and have few other nutrients. Eating these foods can contribute to becoming overweight and many other diseases. So the question arises how many grams of sugar a day? For most people, some added sugar in the diet is fine. But the truth is, most Americans eating too much — on average, nearly 57 pounds of added sugar per person, every year. This could be affecting us in ways that make us disposed to craving more sugar and can lead to obesity. Being obese can increase your risk of a number of health conditions such as heart disease, type 2 diabetes, and stroke
What is sugar? how many grams of sugar a day should a diabetic have?
All sugars are actually carbohydrates which are found naturally in most foods. Main nutritional value of sugar is in providing us with energy. Though, sugar is also added to lots of foods, such as sweets, chocolate, cakes, and some fizzy and juice drinks. In the ingredients list how to recognize the amount of sugar? Actually, the amount of sugar added to food may be called:
- Corn syrup
- Hydrolysed starch
- Invert sugar
Difference between added sugar and natural sugar:
It is very important to know about added sugars and sugars that occur naturally in foods like fruits and vegetables which are healthy foods that contain water, fibre and various micronutrients. There is a distinction between them. Naturally occurring sugars are fine, but the same does not apply to added sugars. Added sugars are those which contribute too many problems. Added sugar is the very main ingredient in candy and is lavish in many processed foods, like soft drinks and baked products. The most common added sugars are regular table sugar and high-fructose corn syrup. If you want to lose weight and optimize your health, you should do your best to avoid foods that contain added sugars and have recommended daily sugar intake. So we must say that sugar that’s added to processed foods is much worse than natural sugar in whole foods like fruits and vegetables.
How many grams of sugar a day for men, women and children?
Discretionary calories are those that are left over when a person has met his daily nutritional needs. A person who has spent calories from high-nutrient foods throughout the day can use up this extra calorie on treats, such as sugary or fatty foods. This allowance of sugar intake and how many grams of sugar a day differs for men, women, and children. So how many grams of sugar a day?
According to AHA guidelines, men should consume no more than 150 discretionary calories of sugar per day. Which is equivalent to 38 g or 9 teaspoons (tsp.) of sugar.
When it comes to women they should use not more than 100 discretionary calories on sugar per day. Which is around 25 g or 6 tsp. of sugar?
Yes, sugar is also not good for children. Children between the ages of 2 and 18 should consume no more than 25 g, or 6 tsp., of added sugar daily.
Recommended grams of sugar per day for diabetics:
Knowing how many grams of sugar a day for the patient of diabetes is an important question. Because diabetes makes it difficult for the body to use glucose effectively. The body converts both naturally occurring and added sugars into glucose which is difficult to handle for a diabetic person. People with diabetes must surely monitor their sugar intake. But glucose level differs in many foods some foods affect blood glucose levels more than others. It depends upon their glycemic index (GI). Foods with a higher GI raise blood glucose more than foods with a lower GI. A person with diabetes should check their blood glucose level regularly in order to ensure that it is within a safe range. This range will vary from person to person. The recommended sugar consumption for women is 22 grams of sugar per day, for men, it is 30 grams of sugar per day
How to cut down on sugar?
Here are the tips that can help you cut down on sugar:
- Instead of sugary, fizzy drinks and juice drinks, consume water or unsweetened fruit juice
- Remember to add water to fruit juices for children to further reduce the sugar
- Check nutrition labels of food items to help you pick the foods with less added sugar, and to purchase the low-sugar version
- Choose tins of fruit in juice rather than in syrup which will help to cut on sugar.
- Choose wholegrain breakfast cereals but not those which are coated with sugar or honey