How much sugar to consume in a day seems unclear to many of us.
The US Dietary Guidelines recommend that less than 10% of our daily calories come from added sugar. For a 2000 calorie diet, that’s a maximum of 50 grams of added sugar/day.
![Healthy Substitutes of Sugar](https://www.womenfitness.org/wp/wp-content/uploads/2018/04/1500-815x525.jpg)
According to The American Heart Association, women should limit added sugars to 5% or less of total daily calories. For a 2000 calorie diet, that’s a maximum of 25 grams of added sugar/day.
As of 2020, nutrition labels are now required to show “Added Sugars.”
Sample image:
![In 2020, nutrition labels on food products are required to indicate how much sugar is added versus sugar that is naturally present. There is an exception for packages and containers of single-ingredient sugars and syrups such as table sugar, maple syrup, or honey. Image source: US Food and Drug Administration, 2020](https://images.squarespace-cdn.com/content/v1/59a84f5dcd0f687030341a07/1590939181273-IAFM7J2DNF85LQAB7M2M/USDA+Sugar+Label.png?format=1500w)
There is an exception for packages and containers of single-ingredient sugars and syrups such as table sugar, maple syrup, or honey.)
Image source: US Food and Drug Administration, 2020
How Much Sugar – Tips to Balance
When you eat carbs, pair them with fats and protein – this will help stabilize your blood sugar level and prevent sweets cravings. Fats and proteins are broken down more slowly and therefore raise blood sugar more gradually.
![cheese cracker](https://www.womenfitness.org/wp/wp-content/uploads/2021/07/cheese-cracker-900x367.jpeg)
A few quick examples:
- Fruit with cheese or peanut butter
- Toast with avocado, smoked salmon, or tuna
- Crackers with cheese, hummus, or olive tapenade
- Smoothies that contain milk (dairy, soy, or pea for protein), plain yogurt, or protein powder – not just fruit!
source: https://blog.lisahealth.com/