Leena Watts
Sugar is a carbohydrate found in nature in multiple forms, including sucrose (from sugar beets and sugar cane), fructose (from fruits and honey), and lactose (from milk and yogurt). While natural sugars are considered safe, added sugars, such as sucrose and high-fructose corn syrup, are abundant in processed foods and linked to various health issues. The recommended daily intake of sugar varies depending on factors such as total caloric intake, activity level, and health conditions. For a 2000-calorie diet, the general guideline is to limit added sugars to less than 10% of total calories, which equates to about 50 grams or 200 calories. However, some organizations, like the NHS, recommend lower amounts, suggesting adults consume no more than 30 grams or 5% of total calories from added sugars. Understanding the sources of added sugars and making mindful choices is essential to maintaining a healthy diet.
| Characteristics | Values |
|---|---|
| Recommended daily intake of sugar for a 2000-calorie diet | 50 grams (200 calories, 12.5 teaspoons) |
| Recommended daily intake of sugar for a 2000-calorie diet (NHS, UK) | 30 grams (120 calories) |
| Recommended daily intake of sugar for a 2000-calorie diet (WHO) | 25 grams (100 calories) |
| Recommended daily intake of sugar for a 2000-calorie diet (American Heart Association, women) | 100 calories (6 teaspoons, 24 grams) |
| Recommended daily intake of sugar for a 2000-calorie diet (American Heart Association, men) | 150 calories (9 teaspoons, 36 grams) |
| Average sugar intake for an American adult | 77 grams |
| Average sugar intake for an American child | 81 grams |
| Total daily intake of added sugars for U.S. adults (aged 19-50) in 2017-2018 | 72.3 grams (290 calories, 18 teaspoons) |
| Total daily intake of added sugars for U.S. adults (aged 19-50) in 2011-2012 | 83.6 grams (335 calories, 21 teaspoons) |
| Main sources of added sugars in the U.S. | Sugar-sweetened beverages, baked goods, desserts, sweets, and condiments |
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What You'll Learn
Natural vs added sugars
Natural sugars are those that are found in whole foods such as fruits, vegetables, and dairy products. They are an integral part of these foods and are accompanied by essential nutrients like fibre, vitamins, and antioxidants. For example, the sweetness in an apple or milk comes from natural sugars. These sugars are metabolised more slowly in the body due to the fibre content, helping with a sensation of fullness.
Added sugars, on the other hand, are not naturally occurring in foods but are introduced during the processing, preparation, or cooking of food and beverages. They include table sugar, honey, syrups, and sugars from concentrated fruit or vegetable juices. Added sugars are a concern for health organisations due to their link to various health issues. Excessive consumption has been associated with tooth decay, weight gain, obesity, type 2 diabetes, and heart disease.
The distinction between natural and added sugars is important when considering overall health. While natural sugars are generally considered safe and part of a healthy diet, added sugars should be consumed in moderation. The Dietary Guidelines for Americans recommend that added sugars make up less than 10% of total daily calories for adults, which equates to about 200 calories (12 teaspoons or 48-50 grams of sugar) in a 2,000-calorie diet. However, some organisations, like the United Kingdom's NHS, recommend a lower threshold of 5% or 30 grams for adults.
The American Heart Association provides more specific guidelines based on gender, suggesting a limit of 100 calories (6 teaspoons or 24 grams) for women and 150 calories (9 teaspoons or 36 grams) for men. These recommendations highlight the need to monitor added sugar intake to maintain a healthy diet.
To reduce added sugar intake, it is advisable to limit processed foods and opt for whole, unprocessed alternatives. Drinking water, herbal teas, or black coffee instead of sugar-sweetened beverages can also help. Choosing fresh fruit, Greek yoghurt, or dark chocolate instead of cakes, pies, and ice cream is a healthier option. Additionally, checking food labels and choosing products with lower added sugar content can help make informed choices.
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Recommended daily sugar intake
The recommended daily sugar intake depends on several factors, such as total caloric intake, activity level, age, gender, and health conditions. According to the Dietary Guidelines for Americans, added sugars should constitute less than 10% of the total daily calories for adults, which is about 200 calories or 50 grams (12 teaspoons) for a 2,000-calorie diet. This recommendation serves as a general guideline, and individual needs may vary.
It's important to distinguish between natural sugars and added sugars. Natural sugars, such as fructose in fruits and vegetables and lactose in milk, are generally considered part of a balanced diet. On the other hand, added sugars like sucrose and high-fructose corn syrup are commonly found in processed foods, soft drinks, candies, and baked goods. Excessive consumption of added sugars has been linked to various health issues, including obesity, type 2 diabetes, and heart disease.
The American Heart Association (AHA) provides more conservative recommendations for added sugar intake. They suggest a limit of no more than 100 calories (about 6 teaspoons or 24 grams) of added sugars per day for women and no more than 150 calories (about 9 teaspoons or 36 grams) for men. These recommendations are significantly lower than the average sugar consumption among American adults, which is approximately 77 grams per day.
The United Kingdom's National Health Service (NHS) takes a similar approach, recommending adults consume less than 30 grams (120 calories) of free sugars daily, equivalent to 5% of total calories. The World Health Organization (WHO) also emphasizes the importance of limiting added sugar intake, although specific guidelines may vary based on the organization's latest recommendations.
It's worth noting that sugar can be listed under different names and forms in ingredient lists. Checking nutrition labels and being mindful of added sugars can help individuals make informed choices and maintain a healthy balance in their diet.
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Sugar in popular foods and drinks
The World Health Organization (WHO) states that natural sugars are safe to consume and are found in fruits, vegetables, and milk. However, added sugars, which are abundant in processed foods, are the main concern. These added sugars can be listed under many different names and forms in the ingredients list of a product, such as sucrose, dextrose, table sugar, syrups, honey, and coconut sugar.
According to the Dietary Guidelines for Americans, added sugars should make up less than 10% of daily calories, which is about 50 grams or 200 calories in a 2,000-calorie diet. The United Kingdom's NHS recommends a lower threshold of less than 5% of total calories, which is about 30 grams or 120 calories.
Sugar is often added to popular foods and drinks, including:
- Flavored coffee: Large flavored coffee drinks can contain 45 grams of sugar or more.
- Iced tea: Commercially prepared iced teas typically contain around 35 grams of sugar per 12-ounce (340-mL) serving.
- Ketchup and BBQ sauce: These condiments are often loaded with sugar, with a single tablespoon of ketchup containing nearly 1 teaspoon of sugar.
- Fruit juice: Sugar-sweetened fruit juices can contain large amounts of sugar, similar to sugary drinks like Coke.
- Protein bars: Many protein bars contain around 20 grams of added sugar, similar to a candy bar.
- Cereal: Breakfast cereals can be high in sugar, with some containing up to 23% sugar.
- Granola: Despite being marketed as a health food, granola can be high in sugar, with 100 grams containing nearly 5–7 teaspoons of sugar.
- Baked goods: Cakes, cookies, and pies can vary from 10–65 grams of sugar per serving, depending on the recipe and added sweeteners.
- Candy: Commercial candies, such as Skittles, can be up to 76% sugar.
- Fast food: Syrupy pancakes and hotcakes from fast-food chains like McDonald's can contain up to 21% sugar.
It is important to be mindful of portion sizes and to read nutrition labels to make informed choices about sugar intake.
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How to reduce sugar intake
According to the Dietary Guidelines for Americans, if you consume a 2,000-calorie diet per day, no more than 200 calories (or 50 grams of sugar) should come from added sugars. This accounts for less than 10% of the total daily calories. The NHS recommends consuming less than 30 grams of free sugars daily, or 5% of total calories. The World Health Organization (WHO) recommends consuming less than 25 grams of free sugars daily.
- Gradually reduce sugar in tea or coffee: If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether. You can also try swapping to sweeteners or herbal teas.
- Choose water or unsweetened beverages: Water is the best option, but if you want something sweet, opt for diet drinks, unsweetened iced tea, or flavoured water with sliced lemons, cucumbers, or mint.
- Eat fruit for dessert: Instead of reaching for a sugary treat like cake or cookies, opt for fresh or tinned fruit (in juice, not syrup). You can also add Greek yogurt for a creamy texture and extra protein.
- Read labels and choose low-sugar options: Check the labels of packaged foods and choose options that are low or free from added sugars. Look for colour-coded labels with more "greens" and "ambers" and fewer "reds".
- Reduce sugar in recipes: When baking, cut the sugar in your recipe by one-third to one-half. You can also use flavour extracts like vanilla or almond to add sweetness without the sugar.
- Enhance foods with spices: Instead of adding sugar, try using spices like cinnamon, nutmeg, ginger, or allspice to add flavour to your meals and drinks.
- Eat a balanced diet: Focus on consuming a varied and balanced diet that's right for you. Include plenty of nutrient-dense whole foods, such as vegetables, fruits, grains, dairy, and protein sources.
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Health conditions linked to sugar
According to the Dietary Guidelines for Americans, less than 10% of a 2000-calorie diet should consist of added sugars. This equates to 50 grams of sugar or 200 calories. However, some healthcare organisations, such as the United Kingdom's NHS, recommend a lower daily intake of less than 30 grams (120 calories) of free sugars, or 5% of total calories.
Excessive consumption of added sugars has been linked to various health issues. Here are some health conditions associated with high sugar intake:
Obesity and Weight Gain
Consuming too much added sugar can lead to obesity and weight gain. Sugar-sweetened beverages, in particular, contribute to this issue by providing liquid calories that are not as satisfying as those from solid foods. This causes people to unknowingly add more calories to their diet, exceeding their daily requirements.
Diabetes
High sugar intake is linked to an increased risk of type 2 diabetes. This is supported by research comparing the consumption of pure fructose and glucose, which demonstrated harm related to insulin/glucose markers and prediabetes/diabetes.
Heart Disease
Excess sugar consumption negatively impacts heart health and increases the risk of heart disease. This is due to its contribution to higher blood pressure, inflammation, weight gain, and diabetes, all of which are risk factors for cardiovascular issues. A 2014 study found that individuals who derived 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those consuming 8% of their calories as added sugar.
Fatty Liver Disease
A high intake of fructose, a common type of sugar, has been consistently linked to an increased risk of fatty liver disease. Fructose is predominantly broken down by the liver, and excessive amounts can lead to non-alcoholic fatty liver disease (NAFLD), characterised by excessive fat buildup in the liver.
Dental Health
Eating too much sugar can cause tooth cavities. Bacteria in the mouth feed on sugar and produce acid byproducts that lead to tooth demineralisation.
Gout
Added sugars raise uric acid levels in the blood, increasing the risk of developing or exacerbating gout, an inflammatory condition causing joint pain.
Cognitive Decline and Mental Health Issues
High-sugar diets have been linked to impaired memory and an increased risk of dementia, Alzheimer's disease, and stroke. Additionally, excessive sugar consumption may contribute to changes in mood and emotions, potentially increasing the chances of developing anxiety and depression.
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Frequently asked questions
Dietary guidelines recommend that added sugar should constitute less than 10% of a 2000-calorie diet. This equates to about 200 calories or 50 grams of added sugar.
Added sugars are those added to foods during preparation or processing, or at the table. They include sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.
Sugar-sweetened beverages, such as a can of Coke, are a major source of added sugars. A regular-sized Snickers bar, a bowl of sugary cereal, and a strawberry yoghurt are other examples of foods with added sugar.
