Sugar Intake: How Much is Too Much?

Sugars are a type of carbohydrate, and as with other carbohydrates they contain carbon, hydrogen and oxygen molecules. Carbohydrates, are an important part of a healthy diet, as are proteins and fats. Except for dietary fiber, when carbohydrates are consumed they are digested and broken down into glucose, which serves as an energy source for most tissues in the human body. Glucose is a preferred source of energy for red blood cells, the central nervous system, and the brain. Except for dietary fiber, carbohydrates provide approximately 4 calories per gram.

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium.

Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.

Chances are you already know that eating too much sugar isn't good for you. Yet you're probably still overdoing it. Americans average about 270 calories of added sugars each day.

That's about 17 teaspoons a day, compared to the recommended limits of about 12 teaspoon per day or 200 calories.