Not all sugars behave the same way in the body.
Fruits, vegetables, and dairy contain naturally occurring sugars like fructose and lactose, which come packaged with fiber, water, or nutrients that slow digestion.
Added sugars are different. These are the sweeteners mixed into foods and drinks during processing or preparation, everything from cane sugar in desserts to syrups in flavored coffees.
According to the Dietary Guidelines for Americans, adults should cap added sugars at no more than 10 % of daily calories.
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The American Heart Association recommends an even stricter limit: roughly 6 %, or 6–9 teaspoons per day.
Children need even less, and the American Academy of Pediatrics advises that children under two avoid added sugars entirely.
How too much sugar can affect your health
While natural sugars in whole foods are generally not a problem, high intake of added sugars has been linked with several health concerns.
Diets rich in sugar-sweetened beverages can contribute to weight gain, which in turn raises the risk of heart disease, high blood pressure, and sleep apnea, accoridng to a study published in Jama Internal Medicine.
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Dental health is another area where sugar plays a clear role.
A study published in Advances in Nutrition indicate that people consuming more than 10 % of their calories from added sugars face a higher risk of cavities.
According to Centers for Disease Control and Prevention frequent intake of sugary drinks may increase the likelihood of developing type 2 diabetes and nonalcoholic fatty liver disease, though lifestyle and genetics also play significant roles.
Small shifts that make a big difference
A practical first step is reading nutrition labels. “Total sugars” includes everything; “added sugars” shows what manufacturers have added.
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Choosing water or unsweetened tea more often, buying plain yogurt and sweetening it yourself, or swapping candies for whole fruit are simple strategies that can help keep added sugar within recommended limits.
Sources: Health, Dietary Guidelines for Americans, American Heart Association, American Academy of Pediatrics, Jama Internal Medicine, Advances in Nutrition, and Centers for Disease Control and Prevention.
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