What Research Says About Your Daily Sugar Consumption

Research has shown that eating too much sugar can have negative effects on your health, such as increasing your risk of diabetes, depression, obesity, heart disease, certain cancers and gout.

While it’s clear that you want to avoid too much sugar, it’s less clear how much sugar you can enjoy and still support your health.

According to a new study, there is a research-backed limit that you can follow for your daily intake of sugar: 25 grams, or about 6 teaspoons. Here’s what experts say about limiting your sugar intake.

How Much Sugar Should You Eat Daily?

To determine how much sugar people can enjoy in a day without having a major negative impact on their health, researchers reviewed meta-analyses of available studies.

The researchers looked at the results of 73 previous meta-analyses, which showed the harmful links between sugar consumption and hormonal and metabolic diseases, heart disease, cancer, asthma, tooth decay, depression, and premature death.

The results of the review revealed:

• Each increase/week of sugar-sweetened beverage intake was associated with a 4% higher risk of gout.
• Each additional 250 milliliters/day of sugar-sweetened beverage intake was associated with a 17% higher risk of coronary heart disease.
• Each 25 gram/day increment of fructose intake was associated with a 22% higher risk of pancreatic cancer.

Based on the findings, the researchers recommended that people limit their intake of sugar-sweetened beverages to no more than one per week (about one 12-ounce can) and limit their daily intake of added sugar. keep under 25 grams (about 6 teaspoons). .

What Do Dietary Guidelines Say About Sugar?

Although the findings were based on observational data, they are in line with guidance from the World Health Organization (WHO), the World Cancer Research Fund, and the American Institute for Cancer Research – which support the 6-tablespoon limit of the day

“Limiting added sugars to 6 teaspoons per day is not surprising at all as this has been the American Heart Association (AHA) standard for many years,” said Lauren Harris-Pincus, MS, RDN, founder Nutrition Starring YOU, by Verywell. “Excess consumption of sugars means that we are consuming too many calories beyond our needs leading to extra weight gain, or that we are missing out on key nutrients because the foods we choose are higher in sugar and calories displacing needed foods us to prevent lifestyle diseases with aging. .”

How to Develop Healthy Sugar Habits

Experts have tried to focus their education and support their efforts to limit the intake of added sugar on children, because this group is particularly vulnerable not only to the temptation of sweets but also to the advertising and marketing of products that sell them .

In 2017-2018, the average daily intake of added sugars was 17 teaspoons for children and young adults aged 2 to 19.

Caregivers play an important role in not only keeping track of children’s sugar intake, but making sure they think and feel positive about all the foods they eat.

“It’s essential for families to foster a healthy relationship around food, while still setting limits on sugar consumption for young children,” Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, told Verywell.

“When developing a healthy relationship with food, it’s important not to label foods as ‘good’ or ‘bad’ – and this also applies to sugar,” said Mitri. “It’s best to prioritize naturally sweet foods like fruit and encourage sugar-filled foods in moderation as an occasional treat.”

While it’s important to start young to create lifelong habits, learning about nutrition and taking steps to build a positive relationship with food should really be a family affair.

“The most harmful approach is to identify one child who is overweight or obese and limit their sugar intake but not other family members,” Harris-Pincus said.

Specific ways Mitri recommends reducing your sugar intake include:

• Swap high-sugar foods and drinks for those that are “low-sugar” or “no added sugar.”
• Cook more meals at home, as ready-made and processed foods tend to be higher in sugar than homemade versions since you have more control over the ingredients and amounts. If you have children, make them part of the shopping and food preparation process.
• Educate yourself and your family about nutritious food choices. There are many books, food models, and songs and games that can teach young children about making informed decisions about what they eat and why it is helpful for them to be empowered to do so.
• Instead of talking about food and weight, focus the conversation on how you feel eating certain foods.