[1 min. read]

It's no secret that excessive sugar consumption can have negative effects on our health. To maintain a balanced and nutritious diet, it's crucial to establish a daily sugar limit. According to the World Health Organization (WHO) and the American Heart Association (AHA), children, women, and men should aim to limit their intake of added sugars to no more than 10% of their daily caloric intake.

In practical terms, this means most individuals should consume no more than 6-9 teaspoons (25-38 grams) of added sugar per day. By being mindful of our sugar intake, we can reduce the risk of obesity, type 2 diabetes, high blood pressure, and heart disease, which are associated with excessive sugar consumption.

While sugar substitutes such as stevia, erythritol, and monk fruit extract provide lower-calorie alternatives to sugar, it's important to use them in moderation. These substitutes may have different taste profiles and can perpetuate cravings for sweet flavors. Additionally, some individuals may experience digestive issues with certain sugar alcohols. Personal awareness and moderation are key when incorporating sugar substitutes into a balanced diet.

By following these recommendations, we can make informed choices about our sugar consumption, empowering ourselves to lead healthier lives. Let's prioritize our well-being by striving for a balanced diet, which includes nutrient-dense foods, controlled sugar intake, and the mindful use of sugar substitutes.

References:

• World Health Organization. (2015). Guideline: Sugars intake for adults and children. Retrieved from https://apps.who.int/iris/bitstream/handle/10665/149782/9789241549028_eng.pdf?sequence=1
• American Heart Association. (2021). Added sugars. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars