It seems our taste buds have adapted to the desire to crave sugar, and if our food has not been sweetened with it, it doesn’t taste nearly as good to many people. There is an upside here: Taste buds can adapt so you don’t crave all that sugar, but how? Read on to learn all about how to reduce sugar, along with with how many grams of sugar per day you should actual consume for optimal health.
How Many Grams of Sugar Per Day Should You Consume?
The American Heart Association recommends most American women eat to no more than 100 calories per day of sugar (six teaspoons or 20 grams) and no more than 150 calories per day for men (or about nine teaspoons or 36 grams). (1)To put that into perspective, one teaspoon is equal to four grams of sugar. An eight-ounce glass of orange juice has 5.5 teaspoons of sugar. That’s equal to over 20 grams. That’s why you want to eat your fruit; don’t drink it. Another option is to cut the juice by using half water and half juice, while drinking a total of four to six ounces — not eight to 12. And keep in mind that most bottled juices and beverages contain two servings per individual bottle. Don’t ignore the label.
Let’s not forget about the kids. How many grams of sugar per day should they consume? Children do not need so much sugar, yet it’s in everything. Sugar consumption for children should not go beyond three teaspoons of sugar per day, which equates to 12 grams. Did you know that one cup of Fruit Loops contains 3.75 teaspoons of sugar? That’s over the recommended amount for kids. Now you know why most cereals are not the best choice for anyone.
You now have a sense of just how much sugar per day you should consume, but how do you track your sugar intake? The best way is to keep a journal. There are lots of online trackers you can use, and they’re especially helpful in cases when there is no nutritional information on the label or in the case of whole foods, such as fresh fruit.
Sugar Consumption in the U.S.
Let’s delve into what sugar is all about and just how much sugar is too much. According to the American Heart Association, there are two types of sugars found in our diets. There are those that are truly natural that come from foods like fruit and vegetables, and there are added sugars and artificial sweetener such as those little blue, yellow and pink packets (a BIG no-no) found at the coffee stand; white sugar; brown sugar; and even chemically manufactured sugars like high fructose corn syrup. These added sugars are ingredients that are in foods like soft drinks, fruit drinks, candy, cakes, cookies, ice cream, sweetened yogurt, and grains like waffles, many breads and cereals. (2)Some common names for added sugars or foods with added sugars are:
- Brown sugar
- Agave
- Corn sweetener
- Corn syrup
- Fruit juice concentrates
- High Fructose Corn Syrup
- Honey
- Invert sugar
- Malt sugar
- Molasses
- Raw sugar
- Sugar
- Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
- Syrup
It’s better to have the whole fruit, but choosing the right fruit is important. A medium-sized orange contains about 12 grams of natural sugar. A cup of strawberries contains about half that. Dried fruit and whole fruit contain about the same, calorie and sugar wise, but you lose a lot of hydration benefits due to the loss of water during the dehydration process. (3, 4)
Some foods are simply lower in sugar content so if watching your waistline is a key factor, where your sugar comes from may make a difference. However, both the orange and strawberries are low in calories and nutrient-dense, containing three grams of fiber, 100 percent of the recommended daily consumption for vitamin C, folic acid, potassium and more. If you opt for that 20-ounce can of soda, here’s what you get instead: 225 calories, zero nutrients and 60 grams of added sugar, probably as high fructose corn syrup. Which one sounds more appealing? The soda or the strawberries?
Regardless, having sugar from real food is the way to go since it contains fructose, which is great for energy. When sugar has been extracted from foods, you’re left with zero fiber and the nutrient density is greatly depleted. Go for the real thing — and no that’s not Coca-Cola. (5, 6)
The Obesity Society reports that sugar consumption has increased by more than 30 percent over the past three decades. In 1977 sugar consumption averaged about 228 calories per day but jumped to 300 calories in 2009–2010, and it may be higher now with children consuming even more. These added sugars, which are placed in sauces, breads and pastas, in addition to excessive amounts in sweets, beverages and cereals, put unnecessary calories into the diet and cause inflammation disease and more. While it may increase energy briefly, it greatly reduces much-needed nutrients.
Studies indicate that the reduction of sugar can make a big difference in our health, particularly regarding type II diabetes and obesity. Advocates suggest that by implementing a cap-and-trade policy, sugar emissions by food manufacturers can be reduced at a rate of 1 percent per year, which may reduce the rate of obesity by 1.7 percentage points and the incidence of type 2 diabetes by 21.7 cases per 100,000 people over 20 years. This may reduce health care spending by nearly $9.7 billion. (7)
The Centers for Disease Control and Prevention has some more stats on how much sugar Americans consume: (8)
- From 2011-14, U.S. youth consumed 143 calories and adults consumed 145 calories from sugar-sweetened beverages (SSBs).
- SSB intake higher among boys, adolescents, non-Hispanic blacks or youth living in low-income families among youths.
- Among adults, SSB intake is higher among males, young adults, non-Hispanic blacks or Mexican American, or low-income adults.
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