Added sugar: Don't get sabotaged by sweeteners #4

Recommendations for consuming added sugar

So how much added sugar should you eat? Unfortunately, it's not necessarily clear-cut. Health experts do agree that the calories you get from foods and drinks with added sugar are discretionary — you can have them, but it's not recommended. Discretionary calories are calories from sweets, fats and alcohol that should be included in your diet only if you have calories to spare after eating nutritious meals during the day, including plenty of fruits and vegetables, whole grains, low-fat dairy products and lean proteins.

The U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans, which provides recommendations on good dietary habits to promote health and reduce the risk of diseases, doesn't spell out how much added sugar you should get. But the guidelines do suggest the number of discretionary calories you can have based on your situation, such as age and physical activity level. For example, if you should consume 2,000 calories a day for a healthy diet, 267 of those calories would be discretionary calories that you could "spend" on food or drinks that contain added sugar, solid fats and alcohol. The more you have of one, the less you can have of another. For instance, you could consume all of your discretionary calories either by eating one sugary snack or by having a couple of alcoholic drinks.

The American Heart Association (AHA), however, is so concerned about health problems related to the excess consumption of added sugar that in August 2009 it issued specific recommendations. These recommendations go beyond the guidance from the USDA. The AHA recommends that no more than half of your discretionary allowance of calories come from added sugar.

In general, the AHA says that most American women should consume no more than 100 calories a day from added sugar, and that most American men should consume no more than 150 calories a day from added sugar — and that even less is better. That's about 6 teaspoons of added sugar for women and 9 for men. Your age and activity level help determine the specific amount of added sugar suitable for you. To put things into perspective, one 12-ounce can of a sweetened soft drink contains 8 teaspoons of added sugar, or about 130 calories.

Most Americans get more than 22 teaspoons a day of added sugar — or 355 calories — far exceeding both USDA guidelines and American Heart Association recommendations.

By Mayo Clinic staff

http://www.mayoclinic.com/health/added-sugar/MY00845

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