Brenda Khan
Sugar is often vilified, but it is the body's preferred energy source and adds flavour to food. The amount of sugar that is safe to eat per day depends on various factors, such as total caloric intake, activity level, and health conditions. For instance, the recommended daily intake of sugar for women is 24-25 grams, while for men, it is 36 grams. The American Heart Association (AHA) recommends limiting calories from added sugars to less than 10% of total calories per day. For a 2,000-calorie diet, this equals 50 grams of sugar or less. For a 1750-calorie diet, the sugar intake would likely be lower, but it is important to consult a dietitian to reach your health goals.
| Characteristics | Values |
|---|---|
| Recommended daily sugar intake for men | 36 grams or 150 calories or 9 teaspoons |
| Recommended daily sugar intake for women | 25 grams or 100 calories or 6 teaspoons |
| Recommended daily sugar intake for adults in the UK | 90 grams |
| Recommended daily sugar intake for adults in the US | 50 grams |
| Average daily intake of added sugars for US adults (2017-2018) | 72.3 grams or 290 calories or 18 teaspoons |
| Average daily intake of added sugars for US adults (2011-2012) | 83.6 grams or 335 calories or 21 teaspoons |
| Daily intake of added sugars for US adults as per 2020-2025 Dietary Guidelines | 48 grams or 12 teaspoons |
| Foods considered high in sugar in the UK | More than 22.5 grams of total sugar per 100-gram serving |
| Foods considered low in sugar in the UK | 5 grams or less of total sugar per 100-gram serving |
| Foods considered high in added sugar in the US | More than 20% of the daily value |
| Foods considered low in added sugar in the US | 5% or less of the daily value |
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What You'll Learn
Recommended daily sugar intake for men and women
The recommended daily sugar intake varies depending on factors such as total caloric intake, activity level, and health conditions. While there is no definitive daily value (DV) for total sugars set by the Food and Drug Administration (FDA) in the United States, it is widely recommended to limit the intake of "free sugars" or "added sugars". These include sugars naturally occurring in honey, syrups, and unsweetened fruit and vegetable juices, as well as those added during food processing, such as sucrose and high-fructose corn syrup.
In the United Kingdom, the reference intake (RI) for total sugars is 90 grams per day. Foods with 22.5 grams of total sugar or more per 100-gram serving are considered high in sugar, while those with 5 grams or less are low. The NHS in the UK recommends keeping total sugar intake below this 90-gram threshold.
For added sugars, the American Heart Association (AHA) recommends a daily limit of 9 teaspoons (36 grams) for men and 6 teaspoons (24-25 grams) for women. These values are based on a 2,000-calorie daily diet and are nearly twice as much for men and three times more than what is recommended for women. The Dietary Guidelines for Americans suggest that less than 10% of daily calories should come from added sugars, which equates to 50 grams of sugar on a 2,000-calorie diet.
It is worth noting that these recommendations are for added sugars and do not include natural sugars found in milk, fruits, and vegetables. Natural sugars, such as fructose and lactose, are generally considered part of a balanced diet as they are accompanied by beneficial nutrients. However, it is still important to monitor your intake of natural sugars, especially if you are trying to manage your weight or blood sugar levels.
To reduce added sugar intake, it is advisable to limit highly processed foods and opt for nutrient-dense whole foods. Reading food labels and ingredient lists can help you make informed choices and stay within your daily sugar targets. Additionally, prioritizing natural sugars over added sugars can be beneficial for your overall health.
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Natural vs. added sugars
The amount of sugar that is safe to eat per day depends on several factors, such as total caloric intake, activity level, and health conditions. For a 1750-calorie diet, a sample meal plan includes daily averages of 1724 calories, 128g of protein, 64g of fat, and 176g of carbohydrates (143g net carbs). However, the focus should be on consuming nutrient-dense foods rather than just counting calories or sugar grams.
Natural sugars are those found in whole foods like fruits, vegetables, dairy products, whole grains, and carbohydrates. They are an integral part of these foods and are accompanied by essential nutrients like fiber, vitamins, and antioxidants. For example, the sweetness in an apple or milk comes from natural sugars. These sugars are metabolized more slowly in the body, preventing rapid spikes and drops in blood sugar levels, which are linked to weight gain, insulin resistance, and diabetes. Consuming these naturally sweet foods as part of a balanced diet can help regulate sugar intake and ensure a diverse intake of nutrients.
Added sugars, on the other hand, are introduced during the processing of foods or added during cooking or at the table. They include sucrose, high fructose corn syrup, dextrose, table sugar, syrups, honey, and sugars from concentrated fruit or vegetable juices. These sugars do not add nutrient density to the foods and are broken down quickly, causing a rapid spike in blood sugar levels. The main sources of added sugars are sugar-sweetened beverages, baked goods, desserts, and sweets. Excessive consumption of added sugars is associated with various health issues, including tooth decay, weight gain, obesity, type 2 diabetes, and heart disease.
It is important to note that when natural sugars are highly processed, they can have similar properties as added sugars. For example, fruit juice can cause a rapid spike in blood sugar, just like a sugary soda. Therefore, it is recommended to consume whole fruits instead, which provide natural sugars along with fiber and other nutrients.
To reduce added sugars, it is best to limit processed foods and opt for a diet rich in whole, unprocessed foods like vegetables, fruits, legumes, lean meats, nuts, seeds, whole grains, plain dairy, and eggs. Drinking water, sparkling water, herbal teas, black tea, or black coffee instead of sugary beverages can also help reduce added sugar intake. Checking nutrition labels and choosing foods that are low in added sugars can also help in making healthier choices.
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Sugar in healthy foods
The amount of sugar that is safe to consume daily depends on several factors, including total caloric intake, activity level, and health conditions. For instance, the average recommended daily sugar intake for a 2,000-calorie diet is 50 grams or less, which is about 10% of the total calories. This amount is considered the daily value (DV) for added sugars by the Food and Drug Administration (FDA).
If you follow a 1750-calorie meal plan, your sugar intake should be adjusted accordingly. While there is no specific guideline for sugar intake in a 1750-calorie diet, it is generally recommended to limit added sugars and prioritize natural sugars from fruits, vegetables, and milk.
Natural sugars, such as fructose in fruits and lactose in milk, are part of a balanced diet and provide essential nutrients. On the other hand, added sugars like sucrose, high fructose corn syrup, and those in processed foods, soft drinks, and baked goods, can lead to health issues when consumed in excess.
To maintain a healthy diet, it is important to limit added sugars and focus on natural sources. When consuming seemingly healthy foods, be cautious of hidden sugars. For example, while fruit is generally a healthy choice, fruit juices and purées contain free sugars that can contribute to excess sugar intake. Similarly, some "healthy" foods like honey, agave, and organic cane sugar are high in free sugars.
To make informed choices, it is crucial to read nutrition labels and ingredient lists. In the United Kingdom, foods with 22.5 grams of total sugar or more per 100-gram serving are considered high in sugar, while those with 5 grams or less are low. Checking the ingredient list can also help identify added sugars, as foods with sugar listed as one of the first three ingredients likely contain high amounts of added sugars.
By being mindful of sugar content and choosing lower-sugar options, you can ensure that your diet aligns with your health goals and recommended sugar intake.
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How to reduce sugar intake
The recommended daily sugar intake varies depending on several factors, including total caloric intake, activity level, and health conditions. For instance, the Dietary Guidelines for Americans recommend that less than 10% of daily calories come from added sugars. This equates to no more than 50 grams of sugar (200 calories or 12.5 teaspoons) in a 2,000-calorie diet.
However, healthcare organizations and researchers consider these targets too high, and the recommended intake for total sugars in the United Kingdom is 90 grams. Meanwhile, the average American consumes about 270 calories of added sugars daily, which is approximately 17 teaspoons.
To reduce your sugar intake, you can try the following strategies:
- Gradually reduce sugar in beverages: Cut back on the amount of sugar you add to tea, coffee, or other drinks. Gradually decrease the amount until you can eliminate it altogether or switch to sweeteners.
- Choose water or unsweetened drinks: Opt for water or unsweetened beverages like unsweetened iced tea, carbonated water, or flavoured water with sliced lemons, cucumbers, or mint.
- Beware of sugary drinks and fruit juices: Sugar-sweetened beverages like soda and fruit juices contribute significantly to added sugar intake. A single can of Coke contains 140 calories of sugar.
- Read labels carefully: Check nutrition labels and ingredient lists to identify added sugars. Look for multiple types of sugar in the ingredients list and consider choosing lower-sugar options.
- Reduce sugar in recipes: When baking, reduce the amount of sugar in recipes by one-third to one-half. Use flavour extracts like vanilla or almond, spices like cinnamon or nutmeg, or unsweetened applesauce instead of sugar.
- Choose healthier snacks: Opt for snacks without added sugar, such as fresh or tinned fruit, unsalted nuts, plain popcorn, rice cakes, or low-sugar yogurts.
- Limit sugary condiments: Condiments like ketchup can contain high amounts of sugar. Be mindful of your consumption, and consider reducing the amount you use.
- Eat less sugary food: If you usually have two biscuits, try having one. Opt for lower-sugar or sugar-free options for foods like toast, where you can reduce the amount of jam, honey, or chocolate spreads.
- Choose lower-sugar cereals: Many breakfast cereals are high in sugar. Switch to lower-sugar options like porridge oats, which are nutritious and can be sweetened with fruit instead of sugar.
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Sugar intake and health risks
The human body's safe sugar intake amount varies based on several factors, such as total caloric intake, activity level, and health conditions. For instance, the recommended sugar intake for a 2,000-calorie diet is 50 grams or less, which is about 12 teaspoons of added sugar. This is equivalent to 10% of the total daily calories. For a 1750-calorie diet, the sugar intake would be proportionally lower, but it's important to consider individual factors as well.
Excessive sugar consumption, especially added sugars, can lead to various health risks. Weight gain and obesity are commonly associated with high-sugar diets. Sugar can trick the body's appetite control system, leading to increased calorie intake and weight gain. This, in turn, raises the risk of type 2 diabetes, heart disease, and fatty liver disease, which are all linked to an elevated risk of heart attack and stroke.
The overconsumption of sugar has also been linked to an increased risk of certain cancers. Studies have found a correlation between sugar intake and a higher chance of developing prostate cancer and oesophageal cancer. Advanced glycation end products (AGEs), formed by reactions between sugar and protein, may also accelerate skin aging and cause premature wrinkles.
High-sugar diets have been associated with cognitive decline, including impaired memory and an increased risk of dementia, Alzheimer's disease, and stroke. Research suggests that sugar intake can lead to chronic systemic inflammation, insulin resistance, and disruptions in the dopaminergic reward signalling system, which may contribute to emotional disorders like anxiety and depression.
While sugar is naturally present in many nutritious foods like fruits, vegetables, grains, and dairy, it's the added sugars in processed foods that are of greater concern. Reading food labels and being mindful of hidden sugars can help individuals make informed choices and reduce their risk of developing these health conditions.
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Frequently asked questions
According to the American Heart Association (AHA), men should consume no more than 9 teaspoons (36 grams) of added sugar per day, and women should consume no more than 6 teaspoons (25 grams) per day. The Dietary Guidelines for Americans recommends that less than 10% of daily calories come from added sugars, which is about 50 grams of sugar based on a 2,000-calorie diet.
There are two main types of sugar: natural sugars and added sugars. Natural sugars, such as fructose in fruits and vegetables and lactose in milk, are generally part of a balanced diet. Added sugars, such as sucrose and high-fructose corn syrup, are found in processed foods like soft drinks, candy, and baked goods.
You can reduce your sugar intake by limiting sugary foods and beverages, such as soft drinks, sweets, and baked goods. Check nutrition labels to identify foods high in added sugars and choose lower-sugar options. Prioritize natural sugars found in whole foods like fruits and vegetables. Consult a registered dietitian for personalized advice.
Consuming excess sugar can increase the risk of developing chronic health conditions. These include obesity, diabetes, tooth cavities, metabolic syndrome, and heart disease. It is important to limit added sugars and prioritize natural sugars from whole foods to maintain a healthy diet.
