Sugars that occur naturally in fruits, vegetables and milk provide a sweet taste to foods that offer nutrition and health benefits in the form of fiber, vitamins and minerals. When it comes to figuring out a healthy amount of sugar to consume, health officials tend to target sugar that's added to products, such as cereal, candy, sodas and baked goods. In these foods, sugar adds empty calories that may contribute to weight gain and health problems.
USDA Guidelines
Every 5 years, the U.S. government releases its Dietary Guidelines for Americans. The 2010 guidelines emphasize reducing calories and increasing physical activity. The report notes that added sugars account for an average of 16 percent of the calories consumed by Americans, and says cutting back on those sugars can help lower calorie counts without impacting nutrition. For most people, the government recommends limiting solid fats and added sugars to 5 to 15 percent of daily calories.
American Heart Association
The American Heart Association gets more specific. The AHA recommends people think of their diets like they would a budget. It says most of your recommended amount of daily calories should be spent on "essentials" that fulfill your nutritional needs. The rest can be spent on "extras" that provide little nutritional benefit, such as sugar. For most American women, that's about 100 calories or 6 tsp. of sugar a day. For most American men, the AHA recommends no more than 150 calories or 9 tsp. of sugar a day.
Sugar Association
The Sugar Association, which represents sugar companies, says sugar should be consumed "in moderation" like all other foods, but it argues against federally-mandated sugar consumption limits. The trade association notes that sugar is all-natural, has just 15 calories per teaspoon and has been used safely for more than 2,000 years. It says that most people greatly overestimate the number of calories in sugar, and says you can burn off the calories in a teaspoon of sugar during an 8-minute shower or a 13-minute nap.
Added Sugars
When you are trying to limit your sugar intake, it's important to know the lingo. Not all added sugar is listed as sugar in the ingredients panel. Sugar is also added to foods in the form of high fructose corn syrup, molasses, corn sweetener, syrup, honey and fruit juice concentrates. To cut back, buy sugar-free or low-calorie beverages. Buy fruits canned in water or natural juice, instead of syrup. Substitute unsweetened applesauce for sugar in recipes, or simply reduce the amount of sugar in the recipe.
References
- U.S. Department of Agriculture 2010 Dietary Guidelines for Americans: Foods and Food Components to Reduce
- U.S. Department of Agriculture: USDA and HHS Announce New Dietary Guidelines to Help Americans Make Healthier Food Choices and Confront Obesity Epidemic
- The Sugar Association: Home
- American Heart Association: Sugars and Carbohydrates
