Sugar, an ingredient most of us love, can have negative effects on our health when consumed in excess. Let's explore the recommended sugar intake per day and some tips to help you keep your consumption under control.

Sugar is a common ingredient in many foods and drinks, such as your morning chai, desserts like jalebi, and fizzy beverages. On average, Indians consume about 18 kg of sugar annually. Excessive sugar consumption is linked to various health issues. Moreover, the sudden spikes and crashes in blood sugar levels can affect energy levels and mood throughout the day. Hence, while sugar in the form of glucose provides energy, consuming too much sugar can lead to health problems. This article outlines recommended daily sugar intake and offers tips for managing sugar consumption to maintain health.

How Much Sugar is Safe to Eat per Day?

Eating more than 25 grams of sugar a day, which is about 5% of the average calorie intake of 2000 calories a day, is considered "high" sugar consumption. Thus, keeping your sugar intake below 25 grams a day is better for your health.

Why Is Too Much Sugar Bad for You?

Studies have consistently linked excessive consumption of added sugars to various health issues such as obesity, metabolic disorders, and cardiovascular problems. The current evidence suggests that excessive added sugar consumption is harmful to your health. Here’s why too much sugar is bad for you:

1. Weight Gain and Obesity:

  • 1 gram of sugar provides 4 kilocalories (kcal) of energy when you eat it. To put this into perspective, consuming one teaspoon of sugar is roughly equivalent to taking in 20 kilocalories. Because sugar is high in calories but doesn't make you feel full, it's easy to eat a lot of it without realising it. Over time, consuming too much sugar can lead to gaining weight, which is one of the main disadvantages of sugar.
  • Excess sugar, especially from sugary drinks, can easily add to one's daily calorie intake without providing any nutritional benefits.

2. Type 2 Diabetes:

Insulin helps cells in your body absorb glucose from your blood after you eat. This keeps your blood sugar levels stable. But when you consume too much sugar over time, your cells can become resistant to insulin. This resistance means that glucose stays in your bloodstream instead of being absorbed by cells for energy. As a result, blood sugar levels increase, which can lead to type 2 diabetes over time.

3. Heart Disease:

  • A high-sugar diet can lead to increased levels of triglycerides (unhealthy fats) in your blood, raising your risk of heart disease.
  • Consuming too much sugar can also cause higher blood pressure and chronic inflammation, both of which are risk factors for heart disease.

4. Episodes of Sugar Crash:

  • Sugar consumption can give you a quick burst of energy, but this is often followed by a rapid drop in blood sugar, leading to a "sugar crash" that often leaves you feeling tired and irritable.

5. Mood Swings:

  • Fluctuations in blood sugar levels can severely affect your mood, potentially increasing feelings of anxiety or sadness.

Tips to Minimise Sugars in Your Diet

Here are some easy ways you can cut down on sugar in your diet:

  • Choose Whole Foods:
    Opt for foods such as fruits, vegetables, nuts, pulses and whole grains. These are naturally low in sugar and offer higher nutritional content.
  • Snack Smart:
    Fresh fruit, yoghurt, or nuts make tasty snack options and offer a good dose of nutrients.
  • Consume Sweets in Moderation:
    When you do indulge in desserts, try smaller portions. Save desserts and sweets for special occasions.
  • Drink Water Instead of Sugar-Loaded Drinks:
    The next time you're thirsty, drink water with a splash of lemon or lime as a refreshing option on a sunny day.
  • Cook at Home More Often:
    Making your own meals lets you control what goes into your food. This helps you manage your sugar intake. Try out recipes like Dates Roll and Summer Fruit Delight, which are scrumptious and satiating.
  • Always Read Labels:
    Check the 'Total Sugar' content on food labels, which includes 'Added Sugar.' Look for ingredients like high fructose corn syrup, sucrose, and glucose, and consume these foods mindfully. Foods labelled as low-fat or fat-free may contain added sugars to improve taste. Always check the label to see what you’re really eating.

Conclusion

Keeping an eye on your sugar intake per day is important for staying healthy and avoiding issues like weight gain, diabetes, and heart problems. By making simple changes, like choosing whole foods, cutting back on sugary drinks and snacks and checking labels, you can manage your sugar intake better. Remember, enjoying sugar occasionally is fine, but keeping it in check will help you feel better and maintain a healthier lifestyle.

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