How many grams of sugar to lose weight? According to the American Heart Association the maximum of amount of added sugar that one should eat in a day is 9 teaspoons for men which is 150 calories per day. And for women it is 100 calories per day at 6 teaspoons.
The World Health Organization advises that 6 to 10 percent of your total calories should come from sugar. On a 2000 calorie a day diet that equals to 100 to 120 calories. Any excess sugar you consume converts to fat and this is what potentially can lead to fatty liver disease. And fatty liver disease can lead to liver transplants.
The U.S dietary guidelines advises people to consume no more than 10% of their calories in sugar. For a person eating 2000 calories a day that would equal 50 grams of sugar or about 12.5 teaspoons. These are healthy recommendations and if you are an active person who exercises you can easily burn this off fast.
An interesting statistic in the year of 2008 is people in the United States consumed over 60 pounds of added sugar per year. The average intake per day was 76.7 grams of sugar per day which equals 19 teaspoons. The number of calories this comes out to is 306 calories. According to the research study sugar consumption decreased by 23% between the year 2000 and 2008 because people drank fewer sugar sweetened beverages.
Consuming too much sugar leads to so many chronic diseases such as obesity, Type 2 diabetes, heart disease, certain cancers, tooth decay and fatty liver disease, etc.
The foods that are high in sugar that you want to limit are:
- Soft Drinks– One 12 ounce of soda contains as much as 8 teaspoons of sugar.
- Baked Goods like cookies, pies, pastries. These are high in sugar and refined carbohydrates.
- Candies and Sweets
Some of the best sugar alternatives to use in food recipes are cinnamon, nutmeg, almond extract, vanilla, and ginger. Natural sugar that comes from fruits such as apples, oranges, peaches, apricots, strawberries is the best way to consume this type of sugar.
When you look at the nutrition food labels on the back of packages you need to understand what word verbiage is considered sugar. Because sometimes those words they use can be confusing to the average consumer. Those words are sucrose, high fructose, dextrose, syrup, cane sugar, corn syrup, high fructose corn syrup, etc.
Most highly processed packaged foods contain a high amount of added sugar. Statistically speaking over 75% Americans eat more sugar than they should according to the U.S Dietary Guidelines. The best way to be mindful of how much sugar you are consuming is to log your daily food and calories in a diary or food tracking app. That will let you know if you are over the recommended daily limit or exceedingly over it.
According to the Canadian Medical Association Journal the consumption of sweeteners such as aspartame, sucralose and saccharin are linked to weight gain. It is also linked to high blood pressure, type 2 diabetes, heart attacks and stroke.
“Consuming too much sugar leads to so many chronic diseases such as obesity, Type 2 diabetes, heart disease, certain cancers, tooth decay and fatty liver disease, etc.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is how many grams of sugar do you need to lose weight should be more about how many calories am I consuming per day to lose weight.
Of course, if you abuse sugar, it will be unhealthy for you and lead to weight gain. But the number of calories you consume will always dictate weight loss vs weight gain more so than just sugar by itself.
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