How much sugar should we eat?

Sugar is the name to call everything that is sweet, specially food. It is a soluble carbohydrate there exist various forms of sugar which are: Dextrose, lactose, sucrose, fructose, glucose, corn syrup, maltose, galactose.

The human body needs sugar it is the major energy source, specially the brain so you need it to make your daily activities and you can find sugar in its natural form in fruits, dairy products, some vegetables, cereals and added sugar specially in processed food.  So it means we can resume this in two kind of sugars: The good ones and the bad ones.

There is always a curious case how much sugar we should eat on daily basis.

There are two big differences from added sugar to natural sugar:

Natural sugar comes from fruits, dairy products and some vegetables so it contains several other nutrients an health benefits such as water, fiber, vitamins and minerals, so it means they are less caloric compared to the products that have added sugar, you can find some fruits that has more sugar than other and this can help you to choose better. You can identify this by the taste if the fruit is very sweet or not.

Processed food has added sugar, which is often extracted and refined from cane or beet sugar. this refined form of sucrose is well known as table sugar or just sugar. This kind of sugar does not provide you anything but calories, there are no vitamin, mineral or water in its natural composition it is just sugar but the processed food contains additional ingredients that may cause harm to your body such as  chemicals to provide color, taste and preservation for the processed food looks tasty and live long.

People is consuming lots of added sugar specially from beverages and juices, besides there is a lot of hidden sugar, for example you can find sugar  in a piece of frozen pizza because of the tomato sauce, ketchup, “natural” juices, some yogurts, breakfast cereal. The US department of Agriculture (USDA) said, American people is consuming around 19 tablespoon of sugar per day and all this sugar it´s coming from processed food.

High consumption of sugar is associated with overweight, obesity, diabetes and heart disease which are the major problem in public health in the last years.

Natural sugar is needed and good for your body but you need to control the amount of it because if you eat more than you need no matter how good it is for your body it will become to health problems, besides if you already have a disease specially type 2 diabetes you must control the amount of sugar either natural and added.  At the end both types of sugar, has the same effect in your body when you eat too much. what sugar should we eat is to be calculated on daily basis but keeping in mind the natural sugar intakes will not lead to side affects.

There is always a chance to use natural sweeteners such as honey, maple syrup, coconut sugar etc to keep sugar craving intact.  Why is sugar is so bad for your body?

Sugar has the same effect as drugs, they make you feel better, boost your energy for a while, makes you feel happy and wake you up, so your body start needing it when you consume too much.

How much sugar should we eat ?

According to the American Heart Association (AHA) The maximum amount of added sugar  you can eat

Men: 150 calories per day (37.5 grams or 9 teaspoons).

Women: 100 calories per day (25 grams or 6 teaspoons).

But remember this are the maximum amount, the less you eat, the best.

If you want to get healthier and loss some weight here are some tips to reduce your sugar consumption:

Eat at least 3 fruits per day this will give you the sweet you need for the day besides of other health benefits such as the fiber and other nutrients.

Eat protein and healthy oils this will make you feel satiate and boost your energy.

Be careful with non-fat food because food industry add sugar to make a balance meal when they take off some ingredient they need to add something else and is usually sugar.

Avoid artificial sweetener this is a chemical additive that harms your body and try to fool your brain, you need to control the amount of sugar intake.

Choose homemade food than processed, package and fast food, so you make sure you are not eating hidden sugar.

Human body needs sugar specially the natural sugar such as fructose from the fruits, the human body has not well respond to high amounts of any kind of sugar, We just need to balance the consumption and limit the sugar we should eat to 1 or 2 days so you can maintain a healthy weight and promote your health.