Sugar is a common ingredient found in many of the foods we consume daily, from soft drinks and snacks to processed foods and desserts. While sugar can add sweetness to our meals, its effects on the body and overall health are more complex than you might think. Here’s what you need to know about sugar, its impact on your body, and how you can manage its consumption for better health.
What is Sugar?
Sugar is a type of carbohydrate that provides energy to the body. There are several types of sugar, including:
- Naturally occurring sugars: Found in whole foods like fruits, vegetables, and dairy products. These sugars come with beneficial nutrients like fiber, vitamins, and minerals.
- Added sugars: These are sugars that are added to foods during processing, cooking, or at the table. Common sources include sugary drinks, candies, baked goods, and many processed foods.
The most common added sugars are glucose, fructose, and sucrose (table sugar). High-fructose corn syrup (HFCS) is another popular sweetener used in many packaged foods and drinks.
How Much Sugar is Too Much?
The World Health Organization (WHO) recommends that added sugars make up no more than 10% of your daily caloric intake. For an adult consuming 2,000 calories per day, that would be about 50 grams (12 teaspoons) of added sugar. However, to achieve additional health benefits, the WHO suggests aiming for less than 5% of daily calories from added sugars, which is about 25 grams (6 teaspoons) of sugar per day.
Sugar is not inherently “bad,” but overconsumption—particularly of added sugars—can have a serious impact on your health. From weight gain and insulin resistance to heart disease and mental health issues, the effects of excessive sugar intake can be far-reaching. By being mindful of your sugar consumption, reading labels, and choosing whole foods, you can manage your sugar intake and enjoy a healthier, balanced diet. Remember, moderation is key, and small changes can lead to long-term benefits for your health.
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