The body primarily uses sugar to provide energy. Familiar types of sugar include glucose, fructose, lactose and sucrose. Fruits, vegetables, grains, honey and milk naturally contain one or more of these sugars. Many processed foods have added sugars to help preserve and sweeten them as well as make them more palatable. The body can use both natural and added sugars as an energy source. However, consuming too much sugar, especially from processed foods, can lead to serious health risks and weight gain.
Added Sugar
According to the American Heart Association, Americans consume an average of 22.3 teaspoons of sugar a day. One teaspoon of sugar has 16 calories, so 22.3 teaspoons contain about 356 calories. For example, you can reach that amount if you drink carbonated soda, which contains 132 sugar calories per can, and three pieces of doughnut, with 74 calories from sugar per serving. Other foods with high amounts of added sugar include fruit drinks, candies, cookies, pies, dairy desserts and milk products, and sweetened grains and cereals.
Discretionary Calories
The U.S. Department of Agriculture recommends that you get your calories from nutritious foods such as fruits, vegetables, whole grains, beans, low-fat dairy and lean meats. You may allow yourself some extra calories, called discretionary calories, from sweet and fatty foods and drinks only after eating a nutritious diet. The discretionary calorie allowance from sugar would be 100 calories or less for women, and 150 calories for less for men, recommends the AHA.
USDA Recommendations
The USDA does not specify how much sugar you can consume daily. Instead, you should consider all the sources of discretionary calories from fat, sugar, starch or alcohol. Adjust the remaining amounts from sugar and fat based on how much you have already eaten that day, so that you do not go beyond the recommended limit. The USDA does recommend that you limit the carbohydrate you consume to between 45 and 55 percent of the total calories. This includes carbohydrates from both sugars -- whether added or natural -- and starches like grains and potatoes.
Reducing Sugar Consumption
Reducing the amount of sugar you consume can lead to healthier teeth, better nutrition, manageable weight and decreased risks for heart disease, according to MayoClinic.com. A practical way of cutting back on sugar is to stop drinking soda and sugary fruit drinks. Also, skip the sugary, less nutritious cereals and eat more whole-grain, high-fiber varieties. Cut back on ice cream, pies and cookies for desserts or snacks, and choose fresh fruits and vegetables instead.
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