Can you eat sugar one day a week? Yes, you can if you do it as long as its within moderation. The amount you consume will depend on physical activity level, how much you weigh, total calorie intake and your current health conditions.
Can you eat sugar one day a week? iStock-photo credit: Tamara Chuchkova
The best types of natural sugars to consume in your diet are fruits, vegetables, milk, etc. Some of the added sugars that you want to avoid and minimize are cookies, candies, soda, baked goods. If you consume a high amount of this led it can lead to chronic health diseases such as Type 2 diabetes, obesity, tooth cavities, etc.
The American Heart Association recommends that you should eat about 37.5 grams per day which is equal to 9 teaspoons per day. And for women they suggest consuming 25 grams per day which is equal to 6 teaspoons per day.
The average consumption of sugar in the country is very high compared to the recommended daily value. The Dietary Guidelines For Americans recommend that less than 10% of calories should be consumed from added sugars. And the World Health organization recommends that Americans should consume less than 5% of total calories in added sugars.
If you want to limit your added sugar intake replace sodas and fruit juices with water and limit the added sugar, you put into your coffee or tea. Another way to limit your sugar intake is to minimize the number of processed foods you consume. And you should limit your consumption of cakes, candies, ice cream, etc.
When you are looking at food labels, be mindful of the types of sugar in the foods you buy. Sugar appears in different forms such as brown sugar, corn syrup, high fructose corn syrup, corn sweetener, honey, etc.
According to the Dietary Guidelines for Americans the maximum amount of sugar you should consume on a 2000 calorie a day diet is 50 grams of sugar per day. Other healthcare organizations recommend consuming no more than 25 grams of sugar daily.
The Bottom Line is you can eat sugar once a day a week if you consume it within moderation. The Dietary Guidelines for Americans recommends consuming no more than 50 grams of sugar per day on a 2000 calorie a day diet.
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References
1) Ricciuto L, Fulgoni VL 3rd, Gaine PC, Scott MO, DiFrancesco L. Sources of Added Sugars Intake Among the U.S. Population: Analysis by Selected Sociodemographic Factors Using the National Health and Nutrition Examination Survey 2011-18. Front Nutr. 2021 Jun 17;8:687643. doi: 10.3389/fnut.2021.687643. PMID: 34222307; PMCID: PMC8247592.
2) Dietary Guidelines For Americans- https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
3) Dietary sugar consumption and health: umbrella review. BMJ 2023; 381 doi: https://doi.org/10.1136/bmj-2022-071609 (Published 05 April 2023)
4) WHO- https://www.who.int/tools/elena/interventions/free-sugars-adults-ncds
