It’s no secret that adults consume way too much added sugar on a daily basis. In fact, the average adult consumes about 17 teaspoons, or 68 grams, of added sugar every day. Added sugars can be found in a variety of foods and beverages, including white or brown table sugar, honey, syrup, molasses, juice concentrates, and juices.
The Dietary Guidelines for Americans recommend that adults limit their added sugar intake to less than 10% of their daily caloric intake. For a person consuming 2,000 calories a day, this means consuming less than 12 teaspoons, or 48 grams, of sugar.
While sugar itself is not the enemy, consuming too much added sugar has been linked to negative health effects such as heart disease, diabetes, cavities, and obesity. At ZOE, we believe in enjoying food and do not promote restrictive dieting. Our personalized nutrition program helps individuals learn how to eat for their bodies and long-term health goals, allowing for the occasional sweet indulgence as part of a healthy, balanced diet.
When it comes to sugar substitutes, including artificial sweeteners, natural sweeteners, and sugar alternatives, the science is still evolving. Artificial sweeteners, commonly found in diet drinks and low-calorie desserts, have sparked controversy due to limited long-term studies on their effects on human health. Some evidence suggests that artificial sweeteners may help reduce calorie intake and aid in weight loss by providing no calories, but research on their effects on the gut microbiome is still inconclusive.
Natural sweeteners like stevia and monk fruit have gained popularity as plant-based alternatives to sugar. Stevia, made from the leaves of the Stevia rebaudiana plant, has been deemed safe by the FDA, but its effects on health are still unclear. Monk fruit extract, derived from the Siraitia grosvenorii plant, is also considered safe, but more research is needed to understand its impact on health.
When it comes to sugar alternatives like honey, maple syrup, and coconut sugar, it’s important to remember that they are still sugars and should be consumed in moderation. While some may contain trace amounts of minerals and undergo less processing than table sugar, they are not necessarily healthier options.
In summary, it’s crucial to be mindful of your sugar intake and focus on enjoying a balanced and healthy diet. Rather than relying on sugar shortcuts or alternatives, moderation and overall dietary choices play a key role in maintaining long-term health. At ZOE, our personalized nutrition program helps individuals discover the best foods for their bodies and supports their health goals. Join us to make smarter, science-backed food choices and enjoy your favorite treats in moderation.
