Who doesn't like sweets, right? Whether it's cake, cookies, ice cream or candy, these pleasures are irresistible, but they make us wonder: what's the limit? sugar? And more than that, what is the recommended amount for daily life?
Official recommendations
The 2020-2025 Dietary Guidelines for Americans recommends that calories from added sugars make up less than 10% of total daily calories. According to nutritionist Leni Younkin, “this ratio is equivalent to, at most, 12 teaspoons or 48 grams of sugar For those on a 2,000 calorie per day diet.
But the American Heart Association (AHA) is a bit more restrictive: It suggests up to six teaspoons, or 24 grams, for women, and nine teaspoons, or 36 grams, for men daily.
Sugar: energy and weight
We know that sugars Carbohydrates It serves as an essential source of energy for our body. However, many people concerned about their weight wonder about the ideal amount to consume.
Nutrition expert Megan Cooper advises following a more practical and healthy path, which is to eat one or two servings of fruit every day, preferably red fruits, as they are rich in fiber and contain a smaller amount of sugar. This way, you won't have to count grams all the time!
Natural sugar versus added sugar
It's also important to understand the difference between natural sugar and added sugar.
- Natural sugar is found in fruits and dairy products.
- Added sugar is the sugar we add to food to make it tastier or to preserve it longer.
Nutritionist Lisa Valente explains that added sugar is what we really need to watch out for, as it “creeps” into various foods, especially processed foods.
Therefore, sugar is not the villain, as long as it is consumed in moderation. Know that the most important thing is to maintain balance, choose natural foods, and pay attention to added sugars. This way, you can enjoy your favorite sweets without compromising your health! Watch food packaging and ingredients to make more informed choices.
