In this article are explained (i) What is Added Sugar? (ii) Added Sugar vs Natural Sugar and (iii) How much Added Sugar you can eat per day?
What Is Added Sugar?
Sugar in your diet can be mainly in two forms – that is either occurring naturally or in the form of Added Sugar.
Let’s first understand what is natural sugar?
The sugars that occur naturally in whole foods like milk (lactose), fruits (fructose and glucose) & vegetables are known as natural sugars. These types come with added health benefits like fiber, vitamins, minerals and antioxidants.
Added Sugar Definition
Added sugars are not natural sugars. They include:
(i) Processed foods. The manufacturers put in sugar such as sucrose or dextrose while preparing or processing foods to make them taste better.
(ii) Table sugar like sweeteners.
(iii) Sugars from syrups like maple & rice syrup, and honey.
(iv) Sugars from concentrated fruit or vegetable juices.
Added Sugar Vs. Natural Sugar
Let’s see how added sugars are different from natural & total sugars:
The natural and added sugars are entirely two different kinds of sugar. Natural sugars are naturally occurring in whole foods like fruits and these come with added health benefits like fiber and antioxidants.
On the other hand, added sugars are added during the processing of packaged foods and provide only calories AND NO NUTRIENTS. This explains why they are called empty calories.
Total Sugars include sugars that are naturally present in various nutritious foods and beverages (like in milk and fruits) as well as added sugars that have been put in the food products.
What Are Added Sugar Examples – Foods Containing Added Sugars!
The main sources of added sugars are:
(i) Sweetened beverages like soft drinks, fruit drinks (fruit punch & fruitades)
(ii) Candy & other sweets.
(iii) Baked goods like cakes, pastries, brownies, cookies, pies, and sweet rolls.
(iv) Frozen dairy desserts & milk products like sweetened milk, sweetened yogurt & ice cream
(v) Other grain-products (breakfast cereals, cinnamon toast, doughnuts and honey-nut waffles)
How Much Added Sugar Should You Eat Per Day?
The World Health Organization (WHO) guidelines recommend a maximum of 50 grams (roughly 12 teaspoons) of added sugar a day. For additional health benefits, the WHO further reduces this limit to staying below 25 (6 tea spoons) grams per day. I also aim to stay below this number, that is twenty-five grams a day.
Following are the American Heart Association “Added Sugar Recommendations” about how much added sugar per day:
- Men should eat no more than nine teaspoons (36 grams or 150 calories) of added sugar in a day.
- For women, the number is lower: six teaspoons (25 grams or 100 calories) per day.
Useful Note: Just think that one 12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar! There goes your whole day’s allotment in one slurp. (Source)
Watch this video to learn WHAT DOES SUGAR DO TO YOUR BODY
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”