What is the Recommended Daily Intake of Sugar?

“Hidden Dangers of Added Sugars in Everyday Foods”

As you stroll down the aisles of your local grocery store, it’s hard to miss the myriad of products that contain added sugars. From cookies and ice cream to pasta sauce and salad dressing, over 65 percent of foods in the average grocery store are laced with these sweeteners. While sugar in moderation is acceptable as part of a balanced diet, many Americans are consuming far too much added sugar, putting themselves at risk for developing heart disease, type 2 diabetes, and certain types of cancer.

But how much sugar is too much? And does it make a difference if the sugars come from candy, soda, or fresh fruit? Let’s dive into the world of sugars to find out.

There are two main types of sugars to be aware of: natural sugars and added sugars (also referred to as free sugars). Natural sugars are found in foods like fruit, sweet vegetables, and milk, while added sugars are any sweeteners added during the manufacturing process. The World Health Organization (WHO) uses the term “free sugars” to describe added sugars, emphasizing the importance of limiting their intake.

According to the American Heart Association (AHA), men should consume no more than nine teaspoons of added sugar per day, while women should stick to six teaspoons. The WHO and Dietary Guidelines for Americans (DGA) recommend keeping added sugar intake to less than 10 percent of total calories. This means no more than 12 teaspoons of sugar per day in a 2000-calorie diet.

When it comes to natural sugars, the guidance is different. Natural sugars found in fruits, vegetables, and milk are part of a healthy, balanced diet and should not be restricted. These foods contain essential nutrients like vitamins, minerals, and fiber that outweigh the sugar content.

If you’re looking to reduce your sugar intake, there are several strategies you can implement, such as choosing water over sugary beverages, swapping out desserts for fruit, and planning nutrient-dense snacks ahead of time. By being mindful of your sugar consumption and making small changes to your diet, you can lower your risk of health issues associated with excessive sugar intake.

Next time you’re at the grocery store, take a closer look at the labels and be mindful of the hidden sugars lurking in everyday foods. Your health and well-being will thank you for it.