Many people do not think about how much sugar they consume during a single day. However, health organizations have clear limits on what is considered an appropriate intake.
According to the American dietary guidelines, The Dietary Guidelines for Americans (DGA), added sugar should account for no more than 10 percent of daily calories.
For a person who consumes around 2,000 calories per day, this corresponds to about 50 grams, or roughly 12 teaspoons of sugar, according to the U.S. Department of Agriculture.
The American Heart Association recommends an even lower limit. Its guidance states that adults should consume no more than 6 to 9 teaspoons of added sugar daily.
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Children over the age of two should consume no more than 6 teaspoons per day.
Possible consequences
A high sugar intake can lead to an overall excess of calories.
This may increase the risk of weight gain and diseases associated with being overweight, such as high blood pressure and heart disease.
Researchers have also examined links between sugar and conditions such as type 2 diabetes and fatty liver disease.
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A review published in JAMA Internal Medicine suggests that sugary drinks may play a role, but the results are not conclusive.
Another study published in the Cochrane Database of Systematic Reviews shows differing results. Many of the studies are also based on observational data.
Sugar is also linked to dental problems. A study published in Advances in Nutrition has shown that the risk of cavities decreases when less than 10 percent of daily calories come from added sugar.
Where is the sugar hiding?
Many people associate sugar with candy and desserts. However, a large share comes from everyday products.
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Beverages in particular contribute significantly. Soft drinks, sports drinks, and sweetened coffee or tea account for about half of the added sugar in the diet, according to the American Heart Association.
Products such as breakfast cereals, muesli bars, and sweetened yogurt can also contain considerable amounts of sugar.
Sources: Health.com, The Dietary Guidelines for Americans (DGA), U.S. Department of Agriculture, American Heart Association, JAMA Internal Medicine, Cochrane Database of Systematic reviews, and Advances in Nutrition.
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