Sugar provides satisfaction for a sweet tooth, but it can damage your health when consumed in excess. Unfortunately, it can be difficult to determine exactly how much sugar is too much and even which types of sugar count as added sugars. If you remain focused on whole foods, including lean protein, low-fat dairy, fruits and vegetables and only use sugar or foods with added sugars as an occasional treat, you can easily stay within a safe limit.
Sugar
Sugar comes in many different forms from many different sources. Refined table sugar, also known as sucrose, comes from sugar beets or sugar cane. The sugar fructose is found in fruits and honey. Lactose comes from milk and other dairy products. Maltose is the sugar found in beer and some cereal grains. Sugar extracted from corn is called corn syrup. Glucose is the form of sugar that the human body uses for energy. All forms of sugar and more complex carbohydrates are broken down into glucose in the body.
Discretionary Calories
While the USDA does not have a specific recommendation on how much sugar you should eat each day, added sugars are included in discretionary calories, a catchall category of foods that you can consume above and beyond those that provide the nutrients you need. Sugars found in whole foods, such as the fructose in fruit, are not generally included in your discretionary calories because the foods themselves provide vitamins and minerals. Sugars you add in the form of table sugar or syrups and sugars added to products such as soft drinks do count as discretionary calories.
Specific Limits
According to the UDSA MyPyramid, most people have a discretionary calorie limit between 100 and 300 calories, which includes sugars, solid fats, alcohol and any additional foods beyond the recommended food servings. The specific limit is determined by your total caloric intake, with a 2,000-calorie diet containing about 265 discretionary calories a day. The American Heart Association recommends keeping sugars below half of your discretionary calorie intake, making up the rest with other foods. A 2003 report compiled by international experts and issued by the World Health Organization and the Food and Agriculture Organization recommended restricting added sugars to less than 10 percent of your daily caloric intake.
Health Impact
Eating more than your discretionary calories' worth of sugar can result in weight gain over time. Sugar contains 4 calories per gram, or 16 calories per teaspoon. In addition, a high intake of sugar every day can raise your risk of cardiovascular disease, suppress immunity and increase cravings for more sugar and other carbohydrates.
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