The U.S. Department of Agriculture's 2010 Dietary Guidelines Advisory Committee has not determined a safe amount of daily sugar consumption. However, it recommends total daily carbohydrate intake and daily servings of carbohydrate- and sugar-containing food groups. The USDA recommends that you increase intake of fruit and milk, which contain naturally occurring sugar; and reduce intake of added sugars, which are low in essential nutrients and may contribute excess calories.
Carbohydrate Basics
Sugars are a form of carbohydrate, along with starch and fiber. During digestion, the body converts sugars and starch to glucose, which is the body's preferred energy source. The Institute of Medicine recommends that you eat at least 130 g of carbohydrate daily to provide the brain with the glucose it needs. For adults, 45 to 65 percent of total daily calories should come from carbohydrates. The dietary guidelines encourage intake of nutrient-dense carbohydrates, such as milk, fruit, vegetables, whole grains and legumes.
Milk
An 8-oz. serving of milk contains 12 g of carbohydrate, primarily in the form of a naturally occurring sugar called lactose. Most Americans consume less than the recommended 2 to 3 cups of milk daily, according to the USDA's Dietary Guidelines Advisory Committee. The dietary guidelines encourage you to increase intake of reduced-fat milk and milk products. They are a good source of calcium, vitamin D, protein, potassium, magnesium and riboflavin. Most Americans don't get enough calcium, vitamin D and potassium, according to the USDA.
Fruit
A serving of fruit -- such as 1 cup of fresh fruit or ½ cup of canned fruit or juice -- contains about 15 g of carbohydrate, primarily in the form of naturally occurring fructose. The dietary guidelines recommend that you eat 1 ½ to 2 cups of fruit daily. Most Americans consume less than the recommended amount. Fruits are low in calories and provide vitamins A, C and K, folate, magnesium, potassium and fiber. The DGAC has identified each of these nutrients as being underconsumed by most Americans.
Added Sugars
Added sugars are those added to foods during processing or preparation. Examples include brown sugar, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar and sucrose. Top sources of added sugars are sodas, grain-based desserts -- such as cookies and pastries -- fruit drinks, dairy-based desserts, candy and ready-to-eat cereals. These foods contribute calories but are low in essential nutrients. Eating more than five to 10 percent of calories from added sugars is associated with a lower intake of micronutrients. The USDA committee recommends including these foods infrequently and in small portions. Fit them into your daily calorie intake only after requirements for essential nutrients have been met.
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