When it comes to your diet, not all sugars are created equal. For example, some healthy foods like fruits contain natural sugars that provide a healthy source of energy. Added sugars, such as those used to make bakery products or sweeten drinks, are the sugars that can typically derail your diet because they contain added calories. Your body doesn't really need added sugars to stay healthy -- instead, you eat them because you enjoy the taste. Understanding how to limit added sugars in your daily diet can help you maintain a healthy weight and blood sugar level.
American Heart Association Recommendations
Because you do not need added sugars to survive, the American Heart Association recommends limiting your intake. For women, this means eating no more than 100 calories or 6 tsp. of added sugars per day. For men, this means eating no more than 150 calories or 8 tsp. of added sugars per day. These numbers represent about half of your daily discretionary calories -- the calories you can "spend" on foods with little nutritional value. When you consider one 12 oz. can of soda contains 8 tsp. of added sugars, this allowance can seem small.
Food Labels
Because food labels account for natural and added sugars, it can be difficult to determine how much sugar is present in a certain food. The American Heart Association recommends being a detective when it comes to your sugar intake, reading food labels carefully for ingredients such as words that end in -ose, which can indicate sugars have been added. Other giveaways include ingredients like high-fructose corn syrup, molasses, cane sugar, raw sugar, corn sweetener, syrup or honey. If you can determine a food contains added sugar, you may wish to avoid it entirely or consume it in a small enough amount not to exceed your maximum dietary sugar allowance.
Empty Calories
Many Americans tend to get their added sugars from sodas, which are considered "empty" calories because they are not filling or as satisfying as food, according to Rodale.com. To keep from feeling restricted when aiming to meet your daily sugar intake goals, restrict the sodas or sweetened juices in your diet in favor of water or tea. Because going cold turkey can lead to caffeine or sugar cravings, mix fruit juice with sparkling water or switch to mixing half diet soda with half regular soda, and gradually reduce your intake.
Sugar When It Counts
If you start to view foods that contain added sugars as a rare treat instead of a daily occurrence, you can be more successful at meeting your recommended intake. You may wish to cut back on desserts, pizza, sweetened beverages, stick margarine and candy to avoid added sugar. Limit serving sizes whenever possible and carefully read food labels for signs of added sugar.
References
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- Rodale.com; Report Provides New Sugar Recommendations for Adults; Emily Main; August 2009
- "Reader's Digest": Painlessly Lower Your Daily Sugar Intake
- American Heart Association; Sugars and Carbohydrates; October 2010
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