Public health agencies recommend consuming just 6 to 9 tsp. of sugar daily, but most Americans consume up to 22 tsp. extra. Although sugar is a building block of your body's functions, eating too much can contribute to obesity and its related health complications as well as tooth decay. For optimal health, limit added sugar and focus on whole grains, protein, fruits and vegetables.
Functions
Your body converts food into a simple sugar called glucose, which is used to fuel your cells. Excess glucose is stored in the body as fat. Although there are several types of sugar --- fructose from fruit, lactose from dairy products, sucrose from table sugar and more --- your body processes them all the same.
Requirements
Sugar is classified as a carbohydrate, and federal dietary guidelines suggest getting 45 to 65 percent of your daily caloric intake from carbohydrates. However, that number also includes the carbohydrates you get from grains, flours and produce. According to the American Heart Association, you should limit your intake of added sugar that does not naturally occur in foods to 100 calories daily for women and 150 calories for men.
Consequences
The only disease linked directly to sugar consumption is tooth decay; residual sugar left on the teeth after a meal or snack produces excess acid, which breaks down tooth enamel. However, often having too much sugar often means consuming too many calories in general, which can lead to obesity and put you at greater risk for Type 2 diabetes and heart disease.
Ways to Cut Back
Don't worry too much about the sugars found naturally in fruits, milk and other live foods. Instead, cut back on added sugar. Drink water instead of soda or sports drinks and replace sweet snacks, such as candy and cookies, with fruit or plain yogurt. When baking, you can usually reduce the amount of sugar in a recipe by one-fourth to one-third; use spices and herbs or fruit juice concentrates to give the recipe extra flavor.
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