Natural vs. Added Sugar: Daily Limits You Shouldn’t Ignore
- Jack Reitnour
- Jun 4
- 4 min read
Summary
Foods with naturally occurring sugars like fruits and veggies have other compounds in them that slow the breakdown and absorption of sugar in the body.
Added sugars in candy, treats and processed foods lack those extra compounds which results in spikes to blood sugar and ultimately can be stored as fat in the body.
Daily sugar limits are 6 teaspoons (24 grams) for women and about 9 teaspoons (36 grams) for men.
Sodas like Coca-Cola and Pepsi have anywhere from 39 to 41 grams of sugar in a single 12oz can which is well over the recommended daily values in just one drink.
You don’t need to completely cut out sugar but you should limit your added sugars intake since excess over the daily limit can lead to compounding issues such as weight gain, negative heart health impacts and diabetes in some cases.
What We Know
There are two main ways our bodies get sugar; one is through carbohydrates like bread and pasta and the other is through sugary products like candy, cookies, etc. When our bodies encounter sugar, the process goes like this:
The digestive system breaks down the digestible carbs(whether it's in bread or candy) into a simple sugar, glucose, which is absorbed into your bloodstream.
As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.
As cells absorb blood sugar, levels in the bloodstream begin to fall.
When this happens, the pancreas starts making glucagon, a hormone that signals the liver to start releasing stored sugar.
This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.
Moderate levels of sugar are ok but having too much sugar can overload your system (like we talked about for salt in Salt/Sodium: How Much Is Too Much (or Too Little)?) and can lead to long term issues. When we consume too much sugar, our body can’t process and use it all so it stores the sugar for later, mostly in fat cells or fat droplets which are sometimes found in important organs like the liver.
Here are some key signs you had TOO MUCH sugar:
Lack of energy - while you may get an initial burst of energy after eating sugar, the aftermath lasts much longer and the spike has just as sharp a decline in energy levels.
Mood swings and irritability - relating to the spikes and dips with energy, too much sugar can lead to mood swings, similar to your mood when you get hangry.
Tossing and turning at night - diets high in sugar can cause restlessness and disrupt sleep which often leads to a cycle where insufficient sleep increases more cravings.
Craving more sugar - when we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger as noted above. The natural reaction then is to find more sugar to get that energetic feeling back, which quickly becomes a vicious cycle. The exception is if you’re craving sugar but have been eliminating it from your diet, it will take some time to kick the habit and urges.
Why It’s Important
A healthy balanced diet is always important to maintain and that entails enjoying a sweet treat every now and then to avoid the overindulgence spurts that do more harm. That said, not all sugars are the same and our body processes natural vs. added sugars differently.
Naturally occurring sugars in fruit, veggies and some starchy foods like pasta have other compounds in the food that slows the digestion of the sugar in the body and allows it time to break down and use those sugars. Added sugars like candy or processed foods lack those compounds so it’s almost like putting a shot of sugar right into the bloodstream. Those scenarios are what overload the system and buildup fat in the body.
The American Heart Association suggests that women consume no more than 100 calories (about 6 teaspoons or 24 grams) and men no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day. To put these numbers into perspective, see the table below of sugars per can of soda:
Brand (12oz can) | Sugar (grams) | Teaspoons (approx.) |
Coca-Cola Classic | 39g | 9 ½ tsp |
Pepsi | 41g | 10 tsp |
Sprite | 38g | 9 tsp |
Among other outcomes of consuming too much sugar, over time, diets with excess sugar can impact your heart health, blood pressure, liver health and even lead to diabetes. There are still more studies going on to learn more about the connection between heart health and sugar volumes in the diet but there are some clear guidelines to follow as of now.
Eat natural whole foods as the largest portion of your diet.
Avoid ultra-processed foods and products with high amounts of added sugar.
Limit sugary drinks and don’t drink away your calories or sugar daily limits.
Avoid or Accept?
This one should be avoided but with a special note. Natural sugars are ok so having fruits, veggies and foods that are naturally sweet are beneficial in your diet but avoid any products with added sugars or sugary drinks whenever possible.
The consequences of overdoing added sugar in your diet can impact you day-to-day (mood swings) and your long-term wellbeing (cardiovascular health). At the end of the day, it’s important to be informed and understand what you are fueling your body with so just remember to read the nutrition label, read the ingredients and decide what you need to live a happy and healthy life.
-- Dried & True
Learn more from the articles we used to inform this blog:
Comments