Starting your morning with a vessel of oatmeal made from almond milk, drizzza maple syrup, and sprinkle granoles on top. It seems like a complete, nutritious breakfast, but add it, and you may get more than recommended 25 grams added sugar 9 hours ago without knowing it.
As a dieter who specializes in adding sugar and his impact on health, I see all the time in my practice. The truth is that sugar cannot be automatically bad (1). They naturally occur sugar in food such as fruit and dairy products in a package with fibers, vitamins, minerals and other health care systems (1).
But they added sugars – friendly manufacturers mix in food and drink to improve taste and texture – are a different story. Are easily excessively, even when trying to make nutritional choices (2).
Consistent eating the high amounts of added sugar can allow you to feel drained, longing more sugar, and over time it is connected to the weight dump and other health challenges (2). It said, you don’t have to stop sugar or skip your favorite food. In this member, I will share what sugar works in your body, why he added sugar things and how to make a healthier, more sustainer choice without giving up anything you love.
Not all sugar is created equal
When people talk about cutting sugar, they are often wondering about sweet fruit sugar like watermelon and bananas. For sending additional sugar entry, you don’t have to worry about sugar in natural, whole foods, like fruit and ordinary yogurt (1). This is because not all sugar is the same and your body fits differently depending on the source (1).
Natural Vs. Added sugar
It is a large difference between sugar in apple and sugar in a freezed donut. Natural sugars are located throughout food such as fruit and ordinary dairy, where they are in a package with nutrients that support health and slow down the sugar to your bloodstream (1).
Added sugars, such as sugar in reed, honey, maple syrup and a concentrate of fruit juice, are added during processing or preparation to improve taste (2). You will find them in all of the sweetened drinks and yogurt to salad of overflow, frozen dishes, and even bread (2).
While your body turn all sugar in glucose, additional sugars are far easier to prevent, especially because they are found in about 60% of packaged food (3). And unlike natural sugars, they do not offer the same nutritional value (1).
As MyFitnessPal Dietitian Katherine Basbaum explains, “Nutritional Guidelines for Americans recommend limiting additional sugar as much as possible, not more than 100-150 calories per day (4). “
Why did the sugar added got a bad tail
There is a reason why health experts warn of added sugar. High entry is associated with different health issues in research (5). “The excess of added sugar is very common and is associated with metabolic health concern, including type 2 diabetics, insulin resistance, weight gain,” Denise Hernandez explains, MyFitnessPal Dietitian (5).
Added sugar can contribute to increasing and later drops in blood sugar level, which can leave you to feel tired, hungry and longing more (2). These lovely can contribute to overeating and low energy during the day (2). Behind that, an excessively sweet diet can increase the risk of developing conditions such as:
- heart disease (5)
- High blood pressure (5)
- certain types of cancer (5)
- Cognitive problems including dementia (5)
- liver disease (5)
- Vision problems (5)
- nerve damage (5)
- chronic inflammation (5)
- Advanced skin aging (5)
Shetar nutrition also receives your delicious buds to want sweet foods that can make it difficult to accept unsweetened foods, such as vegetables and water (2).
About experts
Samantha Cassetty, MS, Rdis a nationally recognized food and nutrition expert, media personality, consultant for diet and author. Casetty is a former dietary director for good maintenance maintenance and the sugar shock book co-author.
Katherine Basbaum, MS, RdIs curator nutritional data on MyFitnessPal. She received her masters in food communication from the Fried Roman school science and politics at Tufts University and ended her dietary internship in Uva Health, where he also works as a dietary advisor for cardiac patients.
Denise Hernandez, Rdis a custody of the nutritional data on MyFitnessPal. Denise ended her master’s degree in the diet from the University of Texas. Her focus areas include adult and childhood management, female nutrition and chronic disease management.
How much sugar is too much?
Dietary guidelines for Americans recommend limiting additional sugar as much as possible to less than 50 grams (about 12 ½ teaspoons) per day (4). Many people may need to consume even less. The American Heart Association has stricter guidelines (5). They suggest that women consume no more than 25 grams, or 6 teaspoons added sugar per day. Men should stay under 38 grams, or 9 teaspoons per day (5). As you can see, you don’t need to cut sugar completely, but it helps you know where you stand (4).
Do you need to cut sugar completely?
I always tell new clients to love sweets, so I would never expect to completely reduce the dessert or added sugar. In fact, trying to eliminate sugar can withdraw, leading to possible feelings of deprivation, stress and stronger cravings (2).
Instead of aiming zero added sugar, make a balance of your goal (2). This means that you have a careful place from where your extra sugars come from and deliberately regarding the treatments in which you truly enjoy (2). Satisfaction is a key part of sustainable dishes, and helps achieve a balance between the food you eat clean for pleasure and those who cherish your body.
MyFitnessPal can support this to keep track of sugar, calories and other key nutrients such as carbohydrates, fibers and proteins, so you can notice the possibilities for improvement and customize without overload.
While dr. Nicola borrowed, scientific advisor and mifitnesspal scientific advisor, explains: “Check the diet list and the facts of the food. It is important to balance processed food and to be available to a portion and total dietary forms (2). “
Here are some of my favorite ways to enjoy sweets smuggling and healthy.
- Try less portions if you enjoy everyday indulgences (6).
- Choose individually packed treats to facilitate portion control (6).
- Always use a plate or bowl because eating from a bag makes it harder to measure how much you have (6).
Maybe you could like it too
4 Low ideas for breakfast with sugar to get through your week
Smart ways to reduce sugar added
If you are trying to increase on extra sugars, without feeling limited, here are some of my favorite simple, sustainable strategies.
- Start with drinks. Switch sweetened water drinks, ordinary seltzer or unsweetened tea. (2).
- Mix the sweetened food with unsweetened. It works well with cereal, yogurt or oatmeal. Start with a mixture of 50/50 and slowly transfer the ratio according to the ordinary version.
- Compare similar food. List of feeding plates on the plate added sugar, which makes it easier to select a product with a small butter such as peanuts, pasta or granola sauce (4).
- Go for naturally sweet food. Roasted vegetables to present their natural sweetness and finish meals with fruit desserts to help your taste of buds adjust less to extra sugar.
- Use spices of sweet tasting. Ingredients such as cinnamon, cardamom, nutmeg and vanilla extract can add a hint of sweetness without sugar.
- Make more than zero. Homemade path mix, salad dressings, oats, soups or baked goods release you to control how much (if any) sugar enters.
- Follow your entry. MyFitnessPal can help you notice where sugars sneak so you can adjust to the intention (2).
- Be selective with treats. Choose sweets you truly enjoy and skip those who do not feel special.
Frequently Asked Questions (FAQs)
What is the difference between natural sugar and added sugar?
Natural sugar arises throughout food such as fruits and milk and generally do not care about most people when they are consumed as part of a balanced diet (1). Added sugar is introduced during processing or preparation, and too can increase the risk of numerous health problems (1).
Is honey or maple syrup healthier than white sugar?
All of the blood sugar and best enjoy moderation, but if you use sweetener, honey and maple syrup are my preferred sweeteners because they have some antioxidants and protective plant only (7). It said, it’s like a drop of water in the ocean compared to what you can get from fruits, vegetables and other plant groceries.
Does sugar cause diabetes?
Not directly (8). There are more things, including genetics and a diet high in added sugars, which can raise your risk of diabetes (9).
Why is the sugar in fruit okay?
Fruit contains fibers that slows sugar absorption and the nutrients offered by health benefits (1).
Can I lose weight without cutting sugar?
You will lose weight when you achieve a caloric deficit, regardless of the food you consume, but reduces added sugar often helps in hunger, energy levels and calorie entry (calorie) (2, 10). Also, sweet diet can increase the risk of health problems even if you are healthy weight (2).
Is the artificial sweetener better than sugar?
Some consider them useful for lowering additional sugar entry, but long-term health effects are still studied. Because they are often part of the less healthy overall diets, it is best to be conceived about how and when you use the sweetener (11).
Bottom line
Sugar does not have to be a villain in your diet, but it is useful to be as aware of how much – and where shows (2). By adjusting the added sugars, making thoughtful replaced and tracking of your input with MyFitnessPool, you can inform more choices that support your health without giving up the food you love (2).
Post Is sugar bad for you? Here’s what to say to the remembers first appeared MyFitnessPal Blog.
2025-08-06 13:00:00
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