What Is Sugar?
Sugar is the generic term used for sweetness. Sugar intake is a quick and easy source to provide energy to the body. it is added to the food items (e.g., cakes, cookies, candies, drinks) to develop the sweet taste. In many vegetables and fruits, sugar is added naturally such as sweetcorn, sweet potato, beets, carrots, mango, apple, and sugarcane etc..
Added Sugar Intake
The added sugar is a problem in the modern diet, it provides calories with no additional nutrients. The excess consumption of added sugar is very common, especially the diet plan of children contains a high amount of added sugar which can be harmful to their metabolic health in the long run. Examples of added sugar food are:
- Cookies and pies
- Pastries and doughnuts
- Flavored yogurt
- Ice cream
- Soft drinks
- Energy drinks
- Favored juices
The most common added sugars are regular table sugar, sucrose or high fructose and syrups. Addiction of this kind of food not only affects the health it also causes various diseases and health problems.
Recommended Sugar Intake
To maintain ideal weight and optimize your health you should limit or avoid foods that contain added sugars. Recommended sugar intake varies in people according to their age, sex, body weight and health conditions, so it’s very hard to determine the safe amount of sugar intake for each person.
According to the American Heart Association, men should eat a maximum of 9 teaspoons per day which is about 37 grams and women 6 teaspoons or 25 grams.
The World Health Organization has a much strict guideline, it recommends no more than 10 grams of added sugar per day for men and women which is a little over from two teaspoons.
A regular 12 ounce can of coke contains about 10 teaspoons of sugar, while one regular Snickers or Mars bar contains about 6 teaspoons, now honestly if you are healthy lean and active then you have no problems burning off the small amounts of sugar however if you are overweight or have diabetes or other diet-related metabolic health issues then you should aim for very little to no added sugar in your diet.
Recommended Sugar Intake For Diabetes Patients
The people who have diabetes should always take extra care of their diet plan because an excess amount of sugar can not only affect their health it can also put their life at risk. For diabetes patients and weight conscious people, artificial sugar and food products with a very low amount of calories have been introduced. These products have a taste of sugar with significantly less amount of energy which makes them fit for diabetes patients however it is highly recommended to consult their doctor to know the right amount of sugar intake or use of low calories food.