How Much Sugar Is Too Much?

 In Health and Wellness

Gotro Health and Wellness

It’s no secret that governments all over the world are starting to crack down on sugar. They are passing taxes on sugary drinks and snacks, banning them from schools, and more treatment programs are becoming open to people who believe they are addicted to sugar. But what is the truth? Is sugar the new enemy?

Are you eating too much sugar?

First off, lets discuss the difference from naturally occurring sugars and added sugar. There is naturally occurring sugar in all plants and fruits and vegetables are good for you. In fact, most of your plate should make up plant-based foods if you want to be at your optimum health. 
So, it breaks down that adults should not consume more than about 90 grams in total of all sugars each day. How much of that constitutes added sugar depends on your ideal daily caloric intake.

That means if you eat 1500 calories each day, you can eat 90 grams of sugar a day. How much of that you want to be processed and added sugar is up to you. But obviously, keeping the amount of added sugar lower is better for your health. This gives you some room to experiment with your health and to have a little fun on your birthday.

When you consider that a cup of grapes has 15 grams of sugar but a can of coke has 39 grams, it makes the choice easier. If you really want a drink, you can try a sugar-free Zevia or even better, LaCroix. But a tall glass of filtered water with a cup of grapes will fill you up longer. The main thing is to find substitutes that you truly enjoy and like, while not overshooting the 90 grams of sugar allowance you have for each day.

The more natural sugars that you consume within that 90 grams, the healthier you’ll feel. And there are many low glycemic choices that you can make.

Some Low Sugar Options...

FruitVegetables
Apples – 1 small = 15g
Apricots – 1 cup = 15g
Banana – 1 medium = 14g
Blackberries – 1 cup whole = 7g
Blueberries – 1 cup whole = 15g
Cantaloupe – 1 cup diced = 12g
Cranberries – 1 cup whole = 4g
Grapefruit – 1 cup = 16g
Guavas–1cup=15g
Honeydew – 1 cup diced = 14g
Lemons – 1 wedge = 0.2g
Limes - 1 wedge = 0.15g
Papaya – 1 cup 1” cubed = 11g
Peaches – 1 cup sliced = 13g
Raspberries – 1 cup whole = 5g
Rhubarb – 1 cup diced = 1.3g
Strawberries – 1 cup whole = 7g
Tomatoes – 1 large whole = 4.8g
Watermelon – 1 cup diced = 9g

Artichokes – 1 large = 1.6g
 Asparagus – 1 cup = 2.5g
Broccoli – 1 cup chopped = 1.5g
  Carrot– 1 medium = 2.9g
Celery – 1 cup chopped = 1.8g
Corn–1cup=1.1g
Cucumber – 1 8-in = 5g
Green Beans – 1 cup = 3.3g
Kale – 1 cup chopped = 1.6g
Lettuce – 1 head = 2.8g
Soybean sprouts – 1 cup = 0.1g
Spinach – 1 cup = 0.1g
Summer squash – 1 cup sliced = 2.5g
Swiss chard – 1 cup = 0.4g

 

As you can see, most natural foods don’t really have “too much” sugar. If you can eat 90 grams of sugar a day and you choose wisely from the lower sugar fruits and veggies, you’ll be surprised at how much you can eat if you avoid added sugars. When you consider that one teaspoon of processed sugar is 4.2 grams, you can decide what is best to eat in every given situation.

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