how many grams of sugar is enough?
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AHA Sugar Recommendation Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day.
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Generally if you are aiming to drop body fat we would recommend about 0.5g of sugar per kg of bodyweight (e.g. for an 80kg trainer, aim for 40g or sugar). If your goal is to build size and strength then aim for around 1g of sugar per kg of body weight (e.g. for an 80kg trainer, aim for 80g or sugar).
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The AHA defines added sugars as “sugars and syrups added to foods during processing or preparation…” The AHA recommends no more than 5-9 teaspoons of added sugars every day, or approximately 20-37 grams daily for the average adult.
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Sugar is the new food villain, and with good reason. There's strong scientific evidence pointing towards its negative impact on health, which has led the World Health Organization to reduce its recommendation for sugar intake to no more than 6 teaspoons (or 25 grams) of sugar per day.
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In contrast, the US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons ( 8 ).
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Position statement. Diabetes Canada recommends Canadians: Limit their intake of free sugarsa to less than 10% of total daily calorie (energy) intake. This is approximately 50 grams (12 teaspoons) of free sugars consumption per day based on a 2000-calorie diet.
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In contrast, the US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons ( 8 ). If you are healthy, lean and active, these seem like reasonable amounts.
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There are 65 grams of sugar in a 20-oz bottle of Coca-Cola. That's about 16 teaspoons of sugar, which is two and a half times the recommended amount of daily sugar for a female adult and almost twice as much as the daily recommended for a male adult.
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The AHA released three new guidelines: Children between two and 18 should eat fewer than six teaspoons of added sugar per day. That's about 25 grams of sugar or 100 calories. Children and teens should limit their intake of sugar-sweetened drinks to no more than eight ounces weekly.
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World Health Organization lowers sugar intake recommendations. The World Health Organization is dropping its sugar intake recommendations from 10 percent of your daily calorie intake to 5 percent. For an adult of a normal body mass index (BMI), that works out to about 6 teaspoons -- or 25 grams -- of sugar per day.
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That's 32 grams if you're reading labels, and about 6% of your total calories for the day. That means: 32 total grams / 4 grams per teaspoon = < 8 teaspoons added sugar/day. 1 teaspoon sugar = 1 sugar cube = 1 sugar packet.
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These numbers average out to about 6–9 teaspoons, or 25–37.5 grams, of sugar a day. Then, in 2016 the AHA took it a step further, stating that children and teens (ages 2–18) should limit their added sugars to less than 6 teaspoons per day and no more than 8 fl oz of sugary beverages per week.
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This means: Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes). Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes). Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
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That number is even lower for women, at no more than 25 grams per day. Sadly, that medium Frosty comes with a whopping 65 grams of sugar, and that's not a good thing. The large is, of course, even worse, with a staggering 81 grams of sugar.
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A serving size of healthy cereal shouldn't pass 10 grams of sugar, but the average box of cereal generally contains 19.8 grams of sugar for every 100 grams of cereal (one serving). Here are some of the most deceptively sugary cereals on the market.
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In general, it's best to stick to the AHA guidelines, which is not only good for weight loss but also for overall health: 25 grams or less of added sugar a day.
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Perhaps more reliable is the figure for total sugars: 96.5g per day – almost 23 teaspoons a day, or 160 a week. It means we are still eating more than the 90g daily – or 22 teaspoons – that the UK Food Standards Agency says is acceptable.