How much sugar is good to eat per day?

Controlling the amount of sugar you take in each day plays an important role in your overall health.

Eating too much added sugar can increase your risk of type 2 diabetes, obesity, heart disease and many other problems, according to the Cleveland Clinic .

According to the U.S. government 's Dietary Guidelines, added sugars should not exceed 10 percent of total daily energy intake. For an adult consuming about 2,000 calories a day, the maximum amount of added sugars should be 200 calories, or 48 grams. In fact, just one can of soda can contain nearly the entire amount of added sugars in an entire day.

According to the American Heart Association, women and children over 2 years old should only consume a maximum of 25 grams of added sugar per day, while men are allowed a maximum of 36 grams per day. This is a safe limit to limit negative impacts on health.

Eating too much added sugar can increase your risk of type 2 diabetes, obesity, heart disease and many other problems.

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Natural sugars are not the main concern.

Sugar is not only found in processed foods, but also occurs naturally in many foods such as fruits and milk.

Beth Czerwony, a nutritionist in the US, explains that the body usually processes natural sugars better than added sugars. Foods that naturally contain sugars are often accompanied by vitamins, minerals, and fiber that are beneficial to health.

A banana or a 200ml glass of milk may contain a significant amount of sugar, but they also provide many essential nutrients. The chances of overeating fruit or drinking too much milk are much lower than eating cake.

How to reduce added sugars

One important step is to track your food intake. Recording the foods you eat each day can help you identify the source of added sugars and how much you are consuming. Many phone apps can help you track this with barcode scanning or manual data entry.

It is also important to read the nutrition label on the packaging. Each product should clearly state the amount of added sugar per serving and the percentage of the daily value. Experts recommend avoiding products with 10 grams or more of added sugar.

Consumers should also be aware of other names for sugar in ingredient lists, such as high fructose corn syrup, sucrose, dextrose, maltose, fruit molasses, or malt syrup. These are all forms of added sugar that many people don't recognize.

It's not just candy, cakes, and ice cream that are big sources of sugar. Many foods you might not expect are also high in sugar, such as ketchup, salad dressing, canned fruit juices, energy drinks, instant coffee, breakfast cereals, canned fruit, dried fruit, etc.

Source: https://thanhnien.vn/an-bao-nhieu-duong-moi-ngay-la-tot-185250829151421712.htm