Teenagers and Women
Men should have no more than 9 teaspoons of sugar or 150 calories from added sugar each day, while women and children should consume 6 teaspoons of sugar and 100 calories each day.” confirms Shapiro.
Clarifying the type of sugar being discussed is essential because there is a noticeable difference between sugar that is added to foods and sugar that occurs naturally in foods. According to Shapiro, the above guidelines are for added sugars. What should you know about sugar, which is a naturally occurring substance in foods such as fruit?
By the way, always consult your doctor about the best way to manage and prevent diseases like diabetes. In general, Shapiro says processed foods are the main culprits behind excess sugar intake.
Shapiro claims that the majority of individuals obtain their sugar from items like cereal, granola, yogurt, energy bars, baked goods, juice, coffee beverages, and even low-fat or diet meals. The fact that many of these items are marketed as “healthy” or seem to be commonplace dishes with better ingredients is extremely unexpected. But before lowering them because you believe they are healthier, be cautious with these items, or at the very least double-check the sugar amount.
Although honey or other sweeteners that sound healthier are frequently used to sweeten granola, they still contain added sugar. Although many believe it to be a nutritious breakfast, flavored yogurts, even Greek yogurt, can contain more than 18 grams of sugar per 5 ounces. That’s a lot, Shapiro remarks. When you include the granola, you’ve met your daily intake.
Vegan or gluten-free baked goods are other typical items that look healthy but can be loaded with sugar, according to Shapiro. Although eating a vegan or gluten-free bagel or cookie may seem healthy, Shapiro notes that they still contain plenty of sugar. That’s because gluten-free generally has a comparable nutritional profile to other baked goods that contain gluten—the flour is made only from a gluten-free source—and vegan simply means that no animal products are used in the product. Don’t be fooled by the health buzzwords often labeled on processed, packaged foods or baked goods; in both situations, there is plenty of room to add sweets and sugars to recipes and call them “gluten-free,” “vegan,” or even “organic.”.
Drinking specialty coffee drinks is another easy way to consume more sugar than you intended. Grab a quick cup of coffee for a mid-day energizer, and Shapiro warns you’ll be consuming more than 20g of sugar. Specialty lattes and coffee drinks often contain flavored syrups that, while they may taste fantastic in your coffee, are an easy way to use up a lot of sugar quickly. Try unsweetened coffee if you can, or sweeten it yourself with a packet of sugar to at least manage the amount that goes into your drink.