Carbohydrates are considered macronutrients, the main sources of energy for your body. The key types of carbohydrates include sugars, starches and fiber, which are found in a variety of foods including fruits, vegetables, legumes, grains and baked goods. The amounts of carbohydrates and sugar you should consume in a day are based on calorie intake and your sex.
Carbohydrate Recommendations
Recommendations for total carbohydrates are given as a percentage of your calorie intake. Carbohydrates, which contain 4 calories per gram, should compose 45 to 65 percent of your total daily calories. If you are on a 2,000-calorie-per-day diet, this is equivalent to 900 to 1,300 calories, or 225 to 325 g each day.
Types of Sugar
Sugar, a specific type of carbohydrate, is generally classified into two categories: natural or added. Natural sugar refers to the sugar that occurs naturally in certain foods, such as the lactose in milk products and the fructose in fruits. Added sugars are those that are put in foods during the manufacturing process or the sugars that you add to food or beverages before consumption, such as the sugar in your coffee.
The recommendations for sugar consumption given by the American Heart Association refer to added sugar intake only. This is because added sugars have no nutritional value and usually come from foods that contribute excess calories. Although natural sugars do contribute to overall sugar intake, they come from foods, like fruit, that also offer important nutrients.
Sugar Recommendations
Sugar recommendations differ by sex. Women should limit added sugar consumption to about 6 teaspoons per day, which is equivalent to 100 calories. Men should limit added sugar to no more than 9 teaspoons per day, or 150 calories.
A single can of soda contains 8 teaspoons of sugar, which is equivalent to 130 calories. This exceeds sugar recommendations for women and almost meets the recommendations for men.
Considerations
It can be difficult to differentiate between added sugars and natural sugars on a nutrition label. A good way to determine if a food contains added sugar is to read the ingredient list. Ingredients that end in --ose, such as fructose, maltose, lactose, sucrose, indicate added sugar, as do molasses, syrup, honey and fruit juice concentrates. Avoid foods that list these ingredients near the top of the ingredient list.
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