Most people enjoy something sweet occasionally but is it good for you? The debate over sugar rages on. I often get asked the best way to incorporate sugar into a healthy diet. I think of sugar like medicine. A little can be good but too much can kill you. Sugar has some beneficial qualities such as food preservation and flavor, but it provides calories without nutritional value. There is no Recommended Daily Allowance (RDA) for sugar because it is not an essential nutrient. But according to the 2015-2020 Dietary Guidelines for Americans, sugar does have a maximum recommended amount. According to the USDA, Americans should limit their sugar intake to no more than 10% of their total daily calories. For someone following a 2,000 calorie per day diet, that equals 200 calories or a little over 12 teaspoons (48 grams) per day. To put that in perspective, one 20-ounce soda has more than 48 grams of sugar. Most Americans consume about twice the recommended limit.
The American Heart Association (AHA) has stricter guidelines and recommends men limit their daily sugar intake to no more than 9 teaspoons per day or 36 grams. Women are cautioned to not exceed 6 teaspoons of sugar per day or 25 grams. The World Health Organization (WHO) recommends people limit sugar intake to no more than 5% of total daily calories or about 25 grams for a 2,000-calorie diet.
The problem is most of our sugar comes from added sugar in processed foods. From soda to ice cream to condiments, everything seems to have some added sugar. Interestingly, the limitation is for added sugars, not natural sugar. Natural sugars include fructose and lactose and are found in fruit and milk. These sugars do not pose the same health risk since they are found in conjunction with other nutrients such as fiber, vitamins and minerals. Although people with diabetes must be mindful of these naturally occurring sugars since they raise blood sugar, they do not have the same impact as added sugars. For example, one tablespoon of sugar contains the same amount of sugar as one medium orange. However, the orange also contains dietary fiber, vitamin C and water and metabolizes more slowly than the tablespoon of sugar. This causes less of a spike in blood sugar levels.
The moral of the story is to choose wisely. Having something sweet occasionally is fine. Just remember that the amount of sugar is the difference between a sweet treat and disease. To avoid dental decay, obesity, diabetes and even heart disease, enjoy sugar in moderation. Your health with thank you for it.
