Recommended Max amount of sugars per day?

Read the Story

Show Top Comments

The concept you are looking for is **carbohydrate tolerance**, which can vary massively by individual metabolism. The paramount factor is your level of **insulin resistance or sensitivity**. If you are too insulin resistant (like diabetics) your body will struggle to process carbs efficiently and be unable to lower blood glucose. If you are insulin sensitive (like healthy people/ athletes) you can consume large amounts of carbs and control your blood glucose with ease. The problem is figuring out whether or not you are insulin resistant and *how resistant* can be tough unless you have an obvious metabolic condition or the proper blood tests done. Though if you are overweight, you are very likely insulin resistant or at risk. **While many people here will tell you that there is no need to restrict natural sugars or carbs, I find this extremely misleading.** Assuming you eat a balanced diet and you are metabolically healthy, you may be naturally unlikely to eat beyond your carb tolerance so there’s no real need to micromanage this aspect of your diet. But **this leaves people with the impression that natural carbs and sugars are inconsequential and nothing could be farther from the truth.** While processed sugars and carbs are undoubtedly far worse, **a spike in glucose, is still a spike in glucose no matter where it comes from.** And for an individual on a poor diet/ with less than ideal metabolic health, telling them that any natural carb can be enjoyed ad libitum, is irresponsible. If you are trying to maintain optimal metabolic health, you will want to **keep your total carbohydrate (natural and added) within your personal carb tolerance, while minimizing added sugars *within that range*, not on top of it.** This whole concept is behind the success of carb restriction interventions in diabetics and those with metabolic disorders. By removing all excess glucose from the diet, the metabolism has an opportunity to heal. Likewise, if you are healthy, and consistently consume carbs (natural and added) *past* your carb tolerance, you may set yourself up to develop metabolic problems. The trick is finding the sweet spot (no pun intended) of your total carb tolerance. For some that may be over 100g a day, and for others it may be less than 25. It ultimately takes a bit of research and experimentation to figure out, but I think it’s well worth the effort.

Noviere

No need to limit “natural sugars” (assuming you mean carbs from whole foods here?) except to your total daily carb load. 0g added sugars daily is actually ideal.

AZthetics_

Important thing is to get your butt moving throughout the day. Go for walks after every meal if possible. At least 30 minutes of non-negotiable walking per day, straight. After that, just walk wherever the opportunity presents itself.

nek08

It depends on where your natural sugars are coming from. Fructose in whole fruit? Lactose in milk products? I don’t think you need to be counting grams there (as long as you’re also eating your veggies, protein, and soluble fiber). Fruit juice, honey, agave, etc…those sugars, although they’re “natural,” still cause the same deleterious effects as table sugar. So I would count those as part of your “added sugars” category. I also agree with nek08: the negative impact of any sugar is hugely mitigated by exercise. For blood sugar/insulin sensitivity benefits, doing light exercise 15 minutes after a meal is best.

Dodinnn

I eat a lot of veggies and fruits and also kefir/yogurt, and no added sugar. I barely reach 55-60g total sugar daily. Usually I try to eat more veggies than fruits, there are some suggestions to eat veggie : fruit in a ratio of about 2:1. But in any case, it’s not something you should worry about even if you eat a wide variety of fruits. But yeah try to eat whole fruits. As a general rule, whole fruits are better than smoothies which are much better than juice. Blending be it for smoothies/juices releases much of the bound sugars, but at least in smoothies you also keep the fruit pulp. If you do make smoothies, add some berries in there, some say that helps offset it a bit.

fluffycats1729