The recommended daily intake of added sugar varies by gender.
Recommended Daily Added Sugar Intake
According to MD Anderson, which follows the American Heart Association guidelines:
- Men should consume no more than 36 grams, or 9 teaspoons, of added sugar per day.
- Women should consume no more than 25 grams, or 6 teaspoons, of added sugar per day.
It is important to note that these recommendations focus on added sugars, not the naturally occurring sugars found in fruits and whole foods.
Why Limit Added Sugar?
Limiting added sugar intake can help improve overall health by reducing the risk of:
- Weight gain
- Type 2 diabetes
- Heart disease
- Other health issues
Tips for Reducing Added Sugar Intake
Here are a few practical tips to help lower your added sugar consumption:
- Read Labels Carefully: Become aware of the added sugar content in packaged foods and beverages. Look for words like "sugar," "corn syrup," "fructose," and "sucrose."
- Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, and whole grains, which contain natural sugars and fiber.
- Limit Sugary Drinks: Cut back on sugary beverages like soda, juice, and sweetened coffee.
- Sweeten Mindfully: Use natural sweeteners like honey or maple syrup in moderation, or try to reduce the amount of sweetener you add to foods and drinks.
- Be Aware of Hidden Sugars: Sugars are often hidden in processed foods like sauces, dressings, and even bread. Always check nutrition labels.
By making conscious choices about your diet, you can manage your added sugar intake and contribute to a healthier lifestyle. MD Anderson dietitians emphasize the importance of a diet rich in healthy, nutritious foods.
