Here are some general guidelines:
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American Heart Association (AHA): Recommends limiting added sugars to:
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Men: No more than 9 teaspoons (36 grams or 150 calories) per day [1].
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Women: No more than 6 teaspoons (25 grams or 100 calories) per day [1].
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The Dietary Guidelines for Americans: Recommend limiting calories from added sugar to less than 10% of your daily calorie intake [2]. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons (rounded down from 12. teaspoons).
Here are some resources that can help you estimate your daily sugar intake:
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The American Heart Association Sugary Drinks Calculator: This tool allows you to see how much added sugar is in common beverages: [invalid URL removed]
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Food labels: Pay attention to the "added sugars" content listed on food labels. This helps you track how much added sugar you're consuming throughout the day.
It's important to note:
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These are recommendations for added sugar, which is the sugar that's put into foods and drinks during processing or preparation. It's different from naturally occurring sugars found in fruits, vegetables, and milk.
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The focus is on added sugar because it's often added to unhealthy foods and can contribute to health problems like obesity, heart disease, and type 2 diabetes when consumed in excess [3, 4].
Here are some tips for limiting added sugar in your diet:
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Limit sugary drinks: Sugary drinks like soda, juice, and sports drinks are a major source of added sugar. Opt for water, unsweetened tea or coffee, or low-fat milk instead.
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Read food labels: Pay attention to the "added sugars" content and choose options lower in added sugar.
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Be mindful of hidden sugars: Added sugars can be hidden in many processed foods like breakfast cereals, yogurt, salad dressings, and condiments.
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Focus on whole foods: Whole foods like fruits, vegetables, and whole grains naturally contain some sugar, but they also come packed with fiber and other nutrients.
By following these tips, you can reduce your intake of added sugar and improve your overall health.