How many grams of sugar should an average person consume per day?
I get this question almost once a week! So I decided to do some digging to see what was acceptable and why! Also, there are hidden sugars in so many foods that even I didn't realize! So it's really important that when you are starting to watch your food intake that you use a tracking device such as myfitnesspal
to provide you with accurate information.
|My daily caloric intake, 30 g of sugar allowed!|
There is no definitive answer to the question, but 40 grams is
the recommended amount for non-diabetic people. 40 grams of
sugar refers mainly to added sugar, which is anything that is put
into foods rather that which is naturally occurring such as in fruit.
By this logic, for instance, ALL sugar in soda would be considered
"added," since the beverage itself is constructed rather than harvested.
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
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
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
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.
Labels: Beachbody, how much sugar is too much, Shakeology, Sugar Intake