This is a popular question among people with diabetes.

Most of us (with or without diabetes) are unaware of the recommended daily amount of sugar we should consume, and most of us consume much more than recommended. It is also one of the reasons for the pre-diabetes and diabetes epidemic that comes from excess sugar and empty calories, which causes a gradual weight gain over time1.

What is the recommended sugar consumption per day? (1,2)

For adults 30 grams per day.

To calculate the amount of sugar a day, each teaspoon of sugar contains approximately 4 grams.

We require sugar for energy for daily activities. Sugar is an important component of the human body, but it must be consumed carefully and in accordance with the recommendations. There is no reason to drop sugar completely.

Sugar is naturally found in natural healthy foods, such as in fruits and vegetables that are very important to our health. The problem is that sugar is easily hidden in sweet products like cookies and chocolate, but also in prepared and processed foods, different types of sauces, and beverages.

How to lower my daily sugar intake(2 ,3)

  • Avoid drinks that contain lots of sugar
  • Sugar that comes from a natural source such as honey or fruits should be consumed in a controlled manner according to a dietitian’s recommendation
  • Fast food and processed foods contain addictive sugar supplements, so it is advisable to avoid.
  • Replace chocolate bars, sweets, cakes and cookies, choose healthier snacks like unsweetened yogurt, unsalted nuts, seeds, fruits and vegetables.
  • Try reducing the sugar you use in recipes – most recipes will work just as well
  • Try artificial sweetener instead of sugar

¹ https://www.who.int/news-room/fact-sheets/detail/healthy-diet
² https://jamanetwork.com/ journals/jamainternalmedicine/ fullarticle/1819573?resultClick=1
³ Nutritional Recommendations for Individuals with Diabetes Alison Gray, RDN, MBA and Rebecca J Threlkeld, MS, RDN, LDN.
https://www.heart.org/en/ healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/

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