Daily Sugar Intake
Daily Sugar Intake

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How much sugar per day

How much sugar per day should we take?  

Recommended Daily Sugar Intake 


To understand how much sugar per day you should take is very important. United States Department of Agriculture (USDA) advises adults who eat a 2,000-calorie diet to limit sugar intake to about 40 grams (10 teaspoons) of added sugar per day.

A teenager who follows a healthy diet can take about 18 teaspoons of added sugars, according to USDA. (Average sugar intake of teenager is about 34 teaspoons of sugar per day.)

 

American Heart Association (AHA) recommends how much sugar per day we should take, the recommended daily sugar intake, which is healthy and not harmful for the body, has been developed for men and women. How much sugar per day should we take: 

  • Recommended Daily Sugar Intake for Men: 36 grams or 9 teaspoons  
  • Recommended Daily Sugar Intake for Women: 20 grams or 5 teaspoons  
  • Recommended Daily Sugar Intake for Children: 12 grams or 3 teaspoons  

Percentage of how much sugar per day
The USDA sugar guidelines suggest that no more than 8 percent of our daily calories should come from sugar. It means that how much sugar per day we take should not be more than 8 percent.

High Sugar Foods
Using 40 grams as the Daily Value for added sugars might reveal how much sugar per day is ideal for our body. For example, a cup of regular ice cream contains 60 percent of the proposed Daily Value for sugar, a typical cup of fruit-flavored yogurt contains 70 percent, and a 12-ounce soft drink or quarter-cup of pancake syrup contains 100 percent.

High Sugar Diets and Obesity
High sugar diets, or high glycemic index diets, can cause obesity. If you eat a high glycemic food or a high glycemic load meal, will triggers a rapid rise in our blood sugar levels, our pancreas is over-stimulated and releases large amount of insulin. Result? This large quantity of insulin rapidly mops up the excess sugar in our bloodstream causing our blood sugar levels to dip quickly below normal, causing us to feel hungry once more. So even though we may have eaten a high calorie meal, we are induced to feel hungry and eat again within a short time. This process may lead to excessive calorie intake and weight gain, possibly causing obesity.

 

How much sugar per day should you cut down?

The recommended daily sugar intake for diabetics varies from person to person, depending on whether he/she is hypoglycemic. It’s better to consult a doctor to understand how much sugar per day you should cut down and your individual requirements for sugar before following the above mentioned information.  

When the recommended daily sugar intake is spoken of, it refers not to simple sugars that we take in from sodas and desserts, but sugars from complex carbohydrates and fruit. You are not being asked to eliminate sugar completely from your diet, but to compensate for the excess sugar eaten, in the form of exercise. How much exercise will depend on how much sugar per day do you take. To know how much sugar per day you should take is not a simple task, but you can definitely control it, and by getting the right amount of exercise, you can regulate how much sugar per day is being ingested and digested by your body.

Mass reduction in the sugar intake, or complete elimination, is not recommended, because your body is used to high levels of sugar, your blood sugar levels may drop, leading to several other health problems such as light-headedness, weakness, nausea, etc. However, excess can also cause fatigue and hyperglycemia. Consult your doctor if you have any health problems, and also to check how much sugar per day is suitable for you. 

Daily Sugar Intake