How much sugar can be consumed per day — daily allowance and content in foods

Sugar is an extremely common component of the modern diet. It allows you to improve the taste of any dish and increase your appetite. This increases the profits of companies, but causes damage to health people.

It is recommended to monitor the amount of sugar consumed, study product labels, and know exactly, how much sugar is acceptable to consume per day without harm to health.

Daily rate

The norm is determined by some scientific studies, as well as individual characteristics of the structure and functioning of the body.

Representatives of the American Heart Association recommend adhere to the following indicators of the sugar norm per day:

• For men – 150 calories or 37.5 grams per day (about 5 teaspoons);
• For women – 100 calories or 25 grams per day (3-4 teaspoons).

According to dietary guidelines for Americans, the proportion of sugar should not have to more than 10% of the daily diet.

Let's focus on the most common questions regarding the rationing of sugar intake:

1. Age norm . There are no guidelines regarding the intake of simple carbohydrates depending on age. It is necessary to proceed from dietary recommendations for Americans – no more than 10% of the calorie content of the daily diet.
2. Gender norm . Men, due to increased physical activity and muscle volume, need more sugar than women – about 38 grams per day versus 25.
3. During pregnancy and lactation . For women, during pregnancy and breastfeeding, the body requires more nutrients, including simple sugars – easily available energy source . In the absence of violations of glycemic metabolism, it is permissible to exceed the standard norm for women by 25-30%.
4. For those who want to lose weight . If you are obese or overweight, it is recommended to give preference only to natural sugars, while reducing their volume in the daily diet as much as possible – up to 5%. Simple carbohydrates are the main risk factor for developing obesity. Their restriction is not only a way to reduce weight, but also to rid the body of long–term complications from the heart and blood vessels, as well as other organs.

Natural and added sugar

You should know that not all sugars are equally harmful . They can be divided into natural and added.

Natural sugars are naturally present in vegetables and fruits, and some other dishes (honey, maple syrup). They come with dietary fiber , as well as a variety of vitamins, minerals, antioxidants and anti-inflammatory substances.

Simple carbohydrates from fruits and vegetables are digested more slowly, as dietary fiber and some other biologically active substances slow down absorption.

Added (regular white) sugar has a high energy value (about 400 calories per 100 grams) and does not contain any useful components. It has a negative effect on the glycemic background and provokes sharp spikes in blood sugar levels after ingestion.

Content in familiar products

According to statistics, the average person uses about 77 grams of sugar per day (over 300 calories), which is significantly more than the recommended norm.

This practice is associated with the introduction of added sugar in almost all familiar foods. Let's look at the table, which unexpected foods and drinks contain hidden sugar.

What is the danger of excessive intake – 6 risks

Sugar does not affect any particular organ, it destroys the entire body at the same time. Let's analyze the main risks:

1. Obesity . Sugar enhances appetite, forcing a person to consume any food in excess volumes, especially sweet ones. As a result, a vicious circle is created, from which, if there is Sugar addiction , it becomes extremely difficult to get out.
2. Deterioration of heart and vascular health . Simple carbohydrates activate chronic inflammation and create favorable conditions for the deposition of cholesterol crystals in the walls of arteries. As a result, the likelihood of myocardial infarction and stroke increases.
3. Bad skin . Wrinkles and sweetness under the eyes are much more common in people who are prone to high sugar intake. It leads to the formation of a large number of glycation end products, which forced the skin ages faster, and the hair falls out. An additional disadvantage of refined carbohydrates is the formation of acne. It is localized mainly on the face and neck, causing pronounced cosmetic discomfort.
4. Diabetes mellitus II type . The abuse of simple carbohydrates is the main risk factor for the development of type II diabetes mellitus and other pathologies of glycemic metabolism. Every 150 calories of sugar taken per day, increase the risk of developing type II diabetes mellitus is 1.1%.
5. Malignant tumors . It has been proven that sweet foods stimulate the accumulation of adipose tissue cells in the body. Obesity is one of the risk factors for cancer. With improper eating behavior, malignant tumors of the following organs may appear ( 1 , 2 ): esophagus, pleura, small intestine, endometrium.
6. Depression and fatigue . Abuse of confectionery products related with a high risk of developing depression and various depressive disorders, as well as with a decrease in basic social and labor functions of the brain ( memory , attention , thinking). It has also been proven that taking sugar leads to a sharp decrease in blood glucose levels (1 hour after consumption), which causes drowsiness, weakness and apathy.

Simple carbohydrates also worsen the condition of teeth, lead to the development of kidney and musculoskeletal diseases, and disrupt the detoxification function of the liver. To date, a lot of negative properties of sugar have been discovered. There is no doubt that there will be more of them in the future.

How to reduce consumption – 7 tips

A number of rules are described below that will help to limit or completely abandon sweets as much as possible:

1. Replacing sugary drinks. Instead of the usual carbonated or energy cocktails, you can drink regular tea or coffee. And using mint, cinnamon or jasmine will eliminate the need to add sugar.
2. Using sweeteners. On the shelves of stores you can find a lot of sweeteners of natural origin. For example, stevia is 300 times sweeter than the usual sugar and is good for health. More about that, what can replace sugar , we talked in a separate article.
3. Increasing the proportion of whole fruits and vegetables. Fruit and vegetable juices are devoid of some vitamins and dietary fiber. Fiber slows down the absorption of simple carbohydrates, which is why vegetable and fruit crops should be eaten whole.
4. Eating protein for breakfast. Taking protein food in the morning (tomorrow, lunch), allows you to reduce sugar cravings until the evening (at least for 6-8 hours).
5. Frequent meals. It is recommended to eat fractional meals (4-6 times a day). This tendency allows the body to constantly feel full and get rid of small snacks, which are often carbonated drinks and sweet bars. They are the leaders in terms of sugar content in the composition.
6. Increased use of spices. Any spices (cardamom, basil, black and red pepper), as well as foods with bright flavors (lemon, ginger) reduce cravings for any sweet foods.
7. Proper drinking regime. Fluid deficiency causes not only thirst, but also a feeling of hunger, forcing you to take sweet food in excess quantities.

Conclusion

1. Added sugar is an incredibly common and deadly food product. It can not only cause obesity or worsen skin condition, but also increase the risk of myocardial infarction, stroke and even malignant tumors.
2. Scientists recommend carefully rationing the consumption of simple carbohydrates. The norm, according to various sources, is from 25 to 38 grams per day, but not more than 10% of the energy value of the daily diet.
3. Preference should be given to natural sources of sugar (fruits, vegetables). Foods with added sugars only cause harm.