The US Food and Drug Administration does not indicate how much sugar one should get per their Recommended Dietary Allowance (RDA). Unlike fats and proteins, sugar is not necessary for survival.
The US Department of Agriculture recommends limiting sugar to between 6-10 percent of daily intake, which works out to 40-50 grams of sugar. Drink one can of Coke, and that’s it!
However, sugars come in many forms, and if you eat natural sources of sugar, like fruits, honey or bread on top of that one soda, you will already be over the limit.
To avoid consuming too much, skip on foods that have processed sugars. Most products with added sugars are obvious, such as sodas, energy drinks, cereals, many dairy products and candies. However, many products you would not think have sugar, now do.
By looking at the ingredients label on processed foods, you can avoid adding unnecessary sugars to your diet.
Here are some ingredients to look out for:
• Corn syrup, High Fructose Corn Syrup, Glucose Syrup, Tapioca Syrup, Fructose Syrup
• Xylitol, Erythritol, Isomalt, Lactitol, Maltitol, Mannitol, Sorbitol
• Concentrates, such as Fruit Juice Concentrate.
• Sucrose, Glucose, Fructose, Dextrose, Maltose
• Splenda, Aspartame, Saccharin, Nutrasweet, Equal, Sweet N Low,
By avoiding these sugars in your diet, you can enjoy a healthy balance of food without these unnecessary sweeteners.