You have undoubtedly heard that sugar is the biggest culprit behind weight gain. In fact, sugar has been nearly demonized over the past few years as the terrible ingredient that is just as addictive as cocaine and leads to heart disease and diabetes. And although that is all a bit exaggerated, it is undeniable that sugar, especially added sugar in packaged food and sweets, is not good for your health.
The American Heart Association recommends no more than six teaspoons (25 grams) of added sugar per day for women and nine teaspoons (36) grams for men. "Added sugars contribute to zero nutrients, but many calories added that can lead to extra pounds or even obesity, reducing heart health", wrote the AHA on its website. And the World Health Organization (WHO) recommends that only 10 percent of your diet comes from added sugars, and that "a further reduction to less than five percent or roughly 25 grams (6 teaspoons) per day provides additional health benefits."
OK, get it: keep the sugar low for overall health. But what is the sugar threshold for weight loss? Apparently there is no one-size-fits-all number. "There is no specific value for how many grams of sugar you should eat for weight loss," Ysabel Montemayor, RD, chief dietician at Fresh n & # 39; Lean, told POPSUGAR "Many foods contain sugar, such as bread, cereals, beverages, candy , dairy products, fruit and even vegetables. "She added that dietary guidelines for Americans, such as the WHO, do not recommend more than 10 percent of calories from added sugar. So for a diet of 2000 calories a day, this would be about 50 grams of added sugar. Plus, carbohydrates containing sugar should account for 45-65 percent of your diet, according to the Dietary Guidelines for Americans (about 225-325 grams of total carbohydrates).
To make matters even more confusing, Ana Reisdorf, MS, RD said that there is no recommendation for sugar mixtures apart from the total number of carbohydrates; While there is a recommendation for added sugar, total sugar becomes more confusing because foods such as fruit and whole grain carbohydrates also contain sugar. And while the FDA revealed that new food packaging will make a distinction between grams of total sugar and added sugar on the food label, that function is currently not on the market.
Instead of focusing on a specific amount of money, Ysabel recommends choosing high-sugar foods that are rich in fiber, such as whole grains, fruits and vegetables, which can help you lose weight because "they are absorbed more slowly in the body and can keep you longer full. "Refined sugar and sweets are quickly digested and cause a peak in blood sugar levels, leading to an inevitable crash, which can mess with your insulin levels and cause weight gain. Although Ysabel recommended lowering added sugars and refined carbohydrates, Ana told her customers to choose packaged foods that have less than 10 grams of sugar on the label.
In general, the amount of total sugar you should eat per day should be determined by your doctor or registered dietitian, especially if you are looking to lose weight. Ysabel added that certain people, such as those with Type 1 or Type 2 diabetes, may have more specific needs, which have to be determined by their healthcare provider.
In general, it is best to follow the AHA guidelines, which are not only good for weight loss, but also for general health: 25 grams or less added sugar per day. Consult these handy steps if you need help with shortening.