There's no single answer to "How much sugar is normal?" because it depends on what kind of sugar you're referring to and how it's measured. We need to differentiate between blood sugar (glucose) levels and added sugar intake from food and drinks.
Blood Sugar Levels
A normal fasting blood glucose level is generally considered to be between 70 and 99 mg/dL (3.9 and 5.5 mmol/L), according to Mount Sinai Hospital. Other sources, like the WHO, cite a slightly wider range of 70 to 100 mg/dL (3.9 to 5.6 mmol/L) as normal. Levels above 100 mg/dL may indicate prediabetes or diabetes, depending on further testing. It's crucial to note that these are fasting levels; blood sugar fluctuates throughout the day.
- Fasting Blood Sugar: This is measured after an overnight fast.
- Random Blood Sugar: This is measured at any time of day, regardless of when you last ate.
Added Sugar Intake
The amount of added sugar considered "normal" is subjective and depends on factors such as age, activity level, and overall diet. However, health organizations recommend limiting added sugar significantly.
- American Heart Association (AHA): Suggests that adults limit added sugar to no more than 9 teaspoons (36 grams) per day for women and 150 calories or 9 teaspoons (37.5 grams) for men. This recommendation focuses on added sugar, not naturally occurring sugars in fruits.
- Healthline: Provides similar recommendations of 25 grams (6 teaspoons) for women and 37.5 grams (9 teaspoons) per day for men.
The AHA highlights that many Americans consume far more added sugar than recommended. The NHS echoes this, stating that most adults and children in the UK consume excessive sugar.
Excess added sugar consumption is linked to various health issues, including weight gain, type 2 diabetes, heart disease, and tooth decay. Therefore, focusing on reducing added sugar intake through mindful food choices is vital for maintaining good health.
Sources such as the NHS and MD Anderson Cancer Center emphasize the need to limit added sugar, emphasizing the negative health effects of consuming too much. These sources don't define a specific amount as "normal," but strongly recommend minimizing intake. The provided links offer further details on the adverse effects of high added sugar consumption.
