How Much Sugar on a Diet?

Most Americans consume too much sugar. Each day, the average American consumes 355 calories from added sugars, a total of 22 tsp., according to a 2009 article on CNN.com. Cutting back on sugar may help you to lose weight and lower your risk for certain health conditions.

Recommendations

Women should consume only 6 tsp. per day of added sugar, and men, only 9 tsp. per day, according to the American Heart Association. The "Dietary Guidelines for Americans 2010" also recommends cutting back on added sugars, but doesn't specify an exact amount. Most people will find it difficult to cut out as much sugar as the AHA recommends since it is in so many processed foods, even in things like bread or macaroni and cheese that aren't considered sweet foods.

Added Sugar

Cutting back on added sugar should also help you lose weight, since it will mean cutting out many foods high in both sugar and fat, which are also high in calories. Read labels to find the brands with the least added sugar, gradually reduce the amount of sugar you add to your food and drinks and foods that you cook at home and try consuming fruit instead of doughnuts and candies. Sweeten your cereal with cut-up fruit instead of sugar, and use unsweetened applesauce instead of some of the sugar in recipes, recommends the AHA. Stop drinking sugar-sweetened beverages, and purchase fewer processed foods.

Benefits

Meeting these recommendations for added sugar consumption can lower your risk for high triglycerides, high cholesterol, high levels of c-reactive protein and obesity, all of which are linked to heart disease risk. Replace foods high in added sugar, such as pastries, cookies and sugar-sweetened cereal, with more nutrient-dense options, including whole grains, fruits and vegetables, for the most heart benefits.

Considerations

You can worry less about the sugars that occur naturally in most fruit and milk, as these are packaged with healthy nutrients and make up a smaller portion of your sugar intake. It can be hard to recognize all the added sugar in foods since it is listed on labels by so many different names. These include honey, maltose, sucrose, corn sweetener, cane sugar, molasses, high fructose corn syrup, syrup, raw sugar, glucose and fruit juice concentrate.