How much sugar can you consume in a day?
Sugars are present naturally in a variety of foods ranging from fruits, milk, vegetables and also in whole grains. However, speaking of in a traditional sense, the term “Sugars” is commonly used to denote fructose (fruit sugar), glucose, sucrose and lactose (milk sugar).
Added sugars are usually fructose, sucrose and processed sugar like HFCS that are added while processing foods. They are usually labelled under different names like
- Corn sugar
- High fructose glucose syrup
- Maple Syrup
Although there is no difference in the way of metabolism of the natural and added sugars, the nutrient composition of the foods containing them makes all the difference in diet and health. For example, you can metabolize a can of coke much faster than an apple (Both of them contain 10-11% sugar).
When we look at the increasing level of evidence indicating the negative health effects of excess sugar consumption, it becomes impertinent how much sugar we can safely consume in a day and how?
The WHO has reduced its recommendation from 10% to 5% of total daily calorie intake. For a healthy adult with a normal BMI this roughly translates to 25 g- 30 g sugar per day.
It becomes imperative to read food labels and understand how much sugar we are ignorantly consuming. Make healthy food choices and don’t bulk up on empty calories.
Watching what you eat and cutting back on unwanted calories will help to reduce the risks of obesity-related diseases.