Added sugar is the single foulest element in the modern diet. It gives calories with no extra nutrients and can lead to impairment of metabolism in the long run. Gorging on sugar in large amounts is accompanying weight gain and countless ailments like obesity, type 2 diabetes.
What Is an Unharmed Amount of Sugar to Eat Each Day?
Inopportunely, there is no simple answer to this question. Some people can guzzle a great deal of sugar without harm, while others should avoid it to the max.
On the word of the American Heart Association (AHA), the maximum amount of added sugars you must eat in a day are
Men: 150 calories each day (37.5 grams or 9 teaspoons)
Women: 100 calories each day (25 grams or 6 teaspoons)
To consider the viewpoint, one 12-oz can of Coke comprises 140 calories from sugar, while a regular-sized Snickers bar shall consist of 120 calories from sugar.
In disparity, the US dietary guidelines advise people to edge their intake to beneath 10% of their daily calorie consumption. For a person eating 2,000 calories each day, this would equal 50 grams of sugar or about 12.5 teaspoons.
If you are healthy, slender and active, these seem like reasonable amounts. You’ll probably burn off these small quantities of sugar without doing any harm.
Healthy Low-Sugar Diet
Odds are, 1,000 calories a day aren’t sufficient for you. For women, 1,200 calories daily are the recommended minimum; for men, it’s 1,500 calories. Lest you and your doctor have debated a 1,000-calorie diet and your doctor is supervising your food consumption, it’s not healthy or safe to eat such a small number of calories.
A better clue is to increase your calories by at best 200 daily, dependent on your gender and activity level. You would still be eating primarily nutrient-rich foods, but you will have room for a small treat from time to time. Giving yourself irregularly makes you keeping to a low-calorie diet manageable.
Natural Vs. Supplementary Sugars
Sugars aren’t all unhealthy. Your body functions on sugars in the form of glucose. Sugars are present in all kinds of plant foods as well as dairy. Those types of sugars are healthy for you because they come packaged with protein, carbohydrates, fats, vitamins, minerals and dietary fiber that your body requires.
Supplementary sugars are the ones to pay attention to. Unadulterated sugar has 16 calories per teaspoon and no nutrients. Added sugars in baked goods, sodas, and candy enhance a lot of calories to your diet and not much nutrition if any.
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