Sugar consumption is a part of our daily diet that we often don't realize the impact it has on both our physical and mental health. While sugar provides quick energy for the body, excess sugar consumption can lead to a variety of serious health problems, such as obesity, type 2 diabetes, heart disease and other metabolic disorders. Therefore, it is very important to know what is the ideal amount of sugar consumption every day to stay healthy.

How Much Sugar is Ideal to Consume Every Day?

1. WHO (World Health Organization) Guidelines
   The World Health Organization (WHO) provides clear guidelines regarding sugar consumption. WHO recommends that added sugar consumption be limited to 10% of total daily calories. For example, if you consume 2,000 calories per day, then the recommended amount of added sugar is about 50 grams (equivalent to 12 teaspoons of sugar).
   
   For more optimal health benefits, the WHO also recommends that sugar consumption be limited to 5% of total daily calories, which is about 25 grams (equivalent to 6 teaspoons of sugar).
   
   
2. American Heart Association (AHA) Guidelines
   The American Heart Association (AHA) has slightly stricter guidelines. They recommend that women consume no more than 100 calories of added sugar per day (about 25 grams or 6 teaspoons), while men no more than 150 calories (about 37.5 grams or 9 teaspoons).
   
   

What is Added Sugar?

It's important to distinguish between natural sugars and added sugars:

1. Natural sugars are found in foods such as fruits, vegetables, and dairy products. Sugar in this form does not need to be limited as natural foods are also rich in fiber, vitamins, and minerals that are beneficial to the body.
   
   
   
2. Added sugars are those added during the processing or manufacturing of foods and beverages, such as table sugar, honey, and high-fructose corn syrup. It is these added sugars that should be limited in consumption.
   
   

Impact of Excess Sugar Consumption on Health

Consuming excessive sugar can increase the risk of various health problems, including:

1. Obesity
   Sugar contains empty calories that provide no other nutrients. Excess sugar consumption can lead to overweight and obesity, which in turn increases the risk of various chronic diseases.
   
   
2. Type 2 Diabetes
   Excessive sugar consumption can lead to insulin resistance, which has the potential to develop into type 2 diabetes. Frequent increases in blood glucose levels due to excess sugar can damage the body's metabolic system.
   
   
3. Heart Disease
   Several studies have shown a link between excessive sugar consumption and an increased risk of heart disease. Excess sugar can increase triglyceride levels and blood pressure, which are major risk factors for heart disease.
   
   
4. Tooth Decay
   Excessive sugar consumption can lead to tooth decay as sugar becomes food for tooth decay-causing bacteria, leading to the formation of acids that damage tooth enamel.
   
   

Sources of Sugar to Watch Out For

We often don't realize that added sugar consumption comes from a variety of sources. Some examples of sources of added sugar to be aware of include:

1. Sugary Drinks
   Soda, packaged juices, energy drinks, and sweetened coffee contain a lot of added sugar. For example, one 330 ml bottle of soda can contain more than 35 grams of sugar (about 9 teaspoons).
   
   
2. Snacks and Treats
   Many snack products, cakes, cookies and granola bars contain added sugar. Even foods that are considered healthy like packaged yogurt or breakfast cereals can also contain a lot of sugar.
   
   
3. Processed and Prepared Foods
   Processed foods, such as sauces, canned soups and frozen meals, often contain added sugar. While sugar is added to enhance flavor, this can lead to unconscious sugar consumption.
   
   

Tips to Reduce Sugar Consumption

To keep your sugar intake within healthy limits, here are some tips that can help you reduce your sugar consumption:

1. Read Food Labels
   Always check the sugar content on food packaging labels. Many products contain hidden sugars, so be sure to check the ingredients.
   
   
2. Cut Down on Sugary Drinks
   Replace sodas or sugary drinks with water, mineral water, or tea without sugar. If you feel the need for sweetness, try drinks with natural sweeteners like stevia in moderation.
   
   
3. Choose Healthy Snacks
   Choose healthy snacks like fresh fruit, nuts, or yogurt without added sugar. These are more nutritious and contain less sugar.
   
   
4. Limit Sweets and Processed Foods
   Processed foods, such as cakes, candies, and fast food, are often high in added sugar. Limit your consumption of these foods and opt for more natural and fresh foods.
   
   
5. Pay Attention to Food Consumption Outside the Home
   Restaurant food or street food may contain more sugar than you think. Consider eating out less often or choosing a healthier menu.
   
   

The ideal sugar consumption per day is around 25 grams for women and 37.5 grams for men, based on WHO and AHA recommendations. Reducing added sugar consumption is essential for maintaining overall body health. With healthy eating habits, such as choosing natural foods, avoiding sugary drinks, and reading food labels, you can control your sugar intake and prevent various health problems associated with excess sugar consumption.

By maintaining a sensible diet, you can enjoy long-term health benefits, improve your quality of life and reduce the risk of avoidable diseases.