The recommended daily sugar intake varies depending on age and gender, with several organizations offering guidelines. It's crucial to distinguish between free sugars (added sugars and sugars naturally present in honey, syrups, fruit juices) and total sugars. The recommendations below primarily focus on free sugars.
Recommended Daily Sugar Intake:
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Adults: Most organizations recommend adults consume no more than 30 grams (120 calories) of free sugars per day. This is roughly equivalent to 7 sugar cubes. The American Heart Association (AHA) suggests a slightly higher limit for men at 36 grams (9 teaspoons) of added sugar. (Sources: NHS, UK; AHA)
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Children: For children, the recommendations are lower:
- Ages 7-10: No more than 24 grams of free sugars (6 sugar cubes). (Source: NHS, UK)
- Ages 4-6: No more than 19 grams of free sugars (5 sugar cubes). (Source: NHS, UK)
- Ages 2-18: The AHA recommends less than 24 grams (6 teaspoons) of added sugars daily. (Source: Harvard T.H. Chan School of Public Health)
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Percentage of Daily Calories: Alternatively, some organizations recommend that added sugar should constitute no more than 10% of your total daily calories, with an ideal intake being less than 5%. (Source: Heart & Stroke Foundation of Canada)
Understanding the Recommendations:
These recommendations aim to minimize the health risks associated with excessive sugar consumption, including increased risk of type 2 diabetes, weight gain, and heart disease. It's important to note that many processed foods contain hidden sugars, so reading food labels carefully is crucial for monitoring sugar intake.
Practical Tips for Reducing Sugar Intake:
- Choose whole foods: Focus on fruits, vegetables, and whole grains, which naturally contain less sugar than processed foods.
- Read food labels: Pay close attention to the sugar content listed on packaged foods.
- Limit sugary drinks: Soft drinks, juices, and other sweetened beverages are major sources of added sugar.
- Opt for natural sweeteners: When using sweeteners, choose natural options like honey or maple syrup sparingly.
