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there’s no doubt that added sugar is a problem in the modern diet it provides calories with no additional nutrients and it’s so easy to consume in excess which can be harmful for metabolic Health in the long run but how much is too much that’s the topic of this video so can we eat a little bit of added sugar each day without doing any harm or should we try to avoid it as much as possible to answer this question it’s very important to make the distinction between added sugars and natural sugars Whole Foods like fruits and vegetables contain water fiber and various micronutrients in this context the naturally carrying sugars are absolutely fine however added sugars are those that are added to food products the most common added sugars are regular table sugar or sucrose or high fructose corn syrup now if you want to lose weight and optimize your health you should limit or avoid foods that contain added sugars so in terms of added sugar which can be problematic most people can eat a little bit without doing any harm however there are people who should avoid it as much as possible it really depends on the individual which is why it’s hard to say what is the safe amount for each person according to the American Heart Association men should eat a maximum of 9 teaspoons per day which is about 37 G and women 6 teaspoons or 25 G the World Health Organization has much stric guidelines and recommends no more than 10 G of added sugar per day for men and women which is a little over 2 taspo to put that into perspective one regular 12 oz can of Coke contains about 10 TP of sugar while one regular Snickers or masar contains about six teaspoons now honestly if you healthy lean and active then you’d have no problems burning off these small amounts of sugar however if you are very overweight or diabetic or you have some other diet related metabolic health issues then you should aim for little to no added sugar in your diet okay so let’s look at the easiest and most effective ways to reduce the added sugars in your diet in rough order of importance avoid soft drinks or sodas fruit juices candies and lollies baked sweets like cakes fruits canned in syrup flavored low fat or diet foods and dried fruits drink water is your main beverage and don’t add sugar to your coffee or tea now depending on the recipe good alternatives to Sugar may be things like cinnamon nutmeg vanilla or sweeteners like Stevia at the end of the day the natural sugar is found in fruits and vegetables are perfectly fine but we should all limit our intake of added sugars most people can handle a little bit but for others it can lead to binge eating weight gain and metabolic disease now personally I like the World Health organization’s recommendation of a maximum of 10 G of added sugar per day now it is really strict but that does equal 70 G per week so if you aim for that even if you fall short you’re more than likely to fall within the American Heart association’s guidelines for added sugar anyway thanks for watching if you enjoyed this video please give us a thumbs up and if you haven’t already be sure to click the big red button below this video to subscribe to the authority nutrition YouTube channel
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So can we eat a little bit of sugar each day without harm, or should we avoid it as much as possible?
To answer this question, it’s very important to make the distinction between added sugars and natural sugars. Whole foods like fruits and vegetables contain water, fiber and various micronutrients. In this context the naturally occurring sugars are absolutely fine.
However, added sugars are those that are added to food products. The most common added sugars are regular table sugar (sucrose) or high fructose corn syrup. If you want to lose weight and optimize your health, you should limit or avoid foods that contain added sugars.
So in terms of added sugars, which can be harmful, most people can eat a little bit without harm, while others should avoid it as much as possible. It really depends on the individual, which is why it’s hard to say what is a safe amount for each person.
According to the AHA, men should eat a maximum of 9 teaspoons per day (37 grams), and women 6 teaspoons (25 grams).
The WHO has much stricter guidelines and recommends no more than 10 grams of added sugar per day for men and women, which is a little over 2 teaspoons.
To put that into perspective, one 12 oz regular can of coke contains 10 teaspoons of sugar, while a regular sized snickers or mars bar contains about 6 teaspoons.
Honestly, if you are healthy, lean and active, you’ll probably burn off these small amounts of sugar without them causing you much harm.
But if you are very overweight, diabetic or have some other diet-related metabolic health issues then you should aim for little to no added sugar in your diet. Ultimately they don’t serve any physiological purpose in our bodies so the less you eat, the healthier you’ll be.
So, what’s the easiest and most effective way to reduce your intake of added sugars.
In rough order of importance, avoid soft drinks (sodas), fruit juices, candies and lollies, baked sweets (like cakes), fruits canned in syrup, flavored “low-fat” or diet foods, and dried fruits.
Drink water as your main beverage and don’t add sugar to your coffee or tea.
Depending on the recipe, good alternatives to sugar may be things like cinnamon, nutmeg, vanilla, or sweeteners like stevia.
At the end of the day, natural sugars in fruits and vegetables are completely fine, but we should all limit our added sugar consumption.
Some people can handle a little bit, but for others it can lead to binge eating, weight gain and disease.
Personally I like the WHO recommendation of 10 grams maximum of added sugar per day, or 70 grams per week. It’s very strict, but that way even if you fall short, your intake will almost certainly fall within the American Heart Association guidelines.
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