It depends on the type of sugar.
The American Heart Association
The American Heart Association recommends limiting the amount of added sugars we consume on a daily basis. For women, it’s no more than 100 calories of added sugars, and for men, no more than 150 calories of added sugars. That breaks down to about 6 teaspoons per day for women and 9 teaspoons per day for men.
If you have resolved to cut out sugar or reduce how much you consume, there are some important facts that you need to know. Our bodies do not need sugar to function properly, but sugar can provide a much-needed energy boost or “sugar high” or satisfy a craving. It is important to know, however, that all sugar types are not bad for your health and can actually be beneficial. There are two types of sugars that we consume: naturally occurring sugars and added sugars.
Added sugars in foods and may contain a combination of naturally occurring and chemically manufactured sugars such as high fructose corn syrup. These sugars are added during the manufacturing or preparation process to enhance flavor or prolong shelf life. Overconsumption of added sugars like high fructose corn syrup is directly linked to rising obesity rates in America.
Naturally Occurring Sugars
Fructose and lactose are two naturally occurring sugars. Fructose is a simple sugar that is found in fruits, honey, and vegetables. Lactose, comprised of glucose and galactose, can be found in milk, yogurt and cream. It is also referred to as “milk sugar.” Foods that have milk and/or fruit as ingredients contain some natural sugars.
Check Label Ingredients
If you are not sure if a product contains sugar, be sure to read the ingredients. Ingredients that contain a sugar molecule end in “ose” (fructose, dextrose, sucrose, lactose, etc.). Pay special attention to common words on the label such as: sugar-free, reduced sugar or no sugar.
- Sugar-free – less than 0.5 grams of sugar per serving
- Reduced or less sugar – At least 25% less sugar per serving
- No sugar added – No sugar was added during processing and preparation
The key to managing your added sugars intake is knowing the content level of the ingredient and also consulting with your doctor to determine what is best for your health situation.
To learn more visit heart.org