Sugar is an ingredient that cannot be separated from the food and beverages we consume every day. In modern age like today, enjoying sweet foods and beverages is something that is sought after every day. Snacks like cookies, boba drinks, and iced coffee to accompany you at work in the afternoon, all those things contains sugar. As ordinary people, we often do not pay attention in how much sugar we consume in a day. 

Besides the pleasure, sugar can also be a disaster for our lives. Diabetes, which can be caused by excessive sugar consumption and an unbalanced lifestyle is ready to ‘consume’ you. Therefore, it is important for us to understand our sugar intake per day and how to keep our sugar consumption from exceeding the proper limit.

Sugar intake per day refers to the amount of added sugars consumed in your diet. Added sugars are sugars and syrups that are added to foods and beverages during processing or preparation. It’s important to distinguish between added sugars and naturally occurring sugars found in fruits, vegetables, and dairy products, as the latter also provide essential nutrients.

The American Heart Association (AHA) recommends the following limits for added sugar intake:

• Men: No more than 9 teaspoons or 36 grams of added sugar per day.
• Women: No more than 6 teaspoons or 24 grams of added sugar per day.

To keep our daily sugar intake maintained, there are several things we can do:

1. Read food labels. Check the ingredient list for added sugars, which can appear under different names such as sucrose, high fructose corn syrup, dextrose, and others.

2. Limit sugary beverages. Drinks like sodas, energy drinks, and sweetened juices are often high in added sugars. Opt for water, unsweetened tea, or infused water instead.

3. Choose whole foods. Focus on consuming whole foods like fruits, vegetables, whole grains, lean proteins, and dairy products without added sugars.

4. Be mindful of hidden sugars. Many processed foods, such as breakfast cereals, granola bars, and sauces, contain hidden sugars. Look for low-sugar or no-added-sugar alternatives.

5. Cook at home. Preparing meals and snacks at home gives you better control over the ingredients and allows you to reduce or eliminate added sugars.

6. Gradually reduce sugar intake. If you’re used to consuming a lot of added sugars, try gradually reducing your intake over time to allow your taste buds to adjust.

7. Opt for natural sweeteners. When you want to add sweetness, consider using natural alternatives like fruits, honey, or maple syrup in moderation.

Regardless of the explanation we have made, consuming sugar is not something that is unlawful to do. However, the human body still needs sugar for energy intake, and in certain cases sugar can also reduce stress. What is important to note is the ideal daily intake and also balanced by eating healthy food and exercise.