How to Get the Best Sugar Stats and Keep It There!

What is a Healthy Sugar Level?

A healthy daily sugar intake can be difficult to determine because the amount your body needs varies from person to person. What's more, your daily sugar intake may change over time, depending on your age and other factors. That said, the American Heart Association recommends that people consume no more than 6 teaspoons of sugar per day. This can be a challenging target to meet if you are not sure where your sugar intake is coming from. If you want to maintain a healthy sugar level, it is important to track your sugar consumption.

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Track your sugar consumption

You can monitor your sugar intake by keeping a food journal. This can help you see where you are getting your sugar, so you can make changes if necessary. One of the easiest and most effective ways to monitor your sugar consumption is to keep track of your sugar-sweetened beverage consumption. Soda and other sweetened beverages are among the biggest sources of added sugar in the American diet. When you keep track of your sugar consumption, you can notice patterns in your diet. Perhaps you always have a sweet snack after dinner. Or perhaps you always get your daily dose of sugar from coffee. Once you notice these patterns, you can make small changes to reduce your sugar intake.

Cut the obvious sugars

If you simply cut the obvious sugars from your diet, you will make a big impact on your daily sugar intake. Sugar-sweetened beverages: These are major sources of sugar in the American diet. If you want to make a big difference in your sugar intake, you should switch to water (or other unsweetened beverages). Added sugar: Look for the words “sugar,” “syrup,” or “malt” on the ingredients list of foods. If you see these words, the food probably contains added sugar. Processed foods: In general, the more processed a food is, the higher its sugar content is likely to be. Whole grains and other complex carbohydrates: Although these foods contain some naturally occurring sugar, they are not as rich in sugar as processed foods.

Watch for hidden sugars

Even foods that are not obviously sugary can have high sugar content. For example, some types of yogurt have a relatively high sugar content. The same is true for some types of cheese. As a rule, it is best to avoid foods with “hidden” sugars. Foods that often have hidden sugars include: Bread and baked goods: These foods often contain added sugar. Pre-made sauces, dressings, and other condiments: These foods often contain added sugar. Hot and cold beverages: Coffee, tea, hot cocoa, and other drinks can contain large amounts of sugar. Frozen prepared meals: These foods often have added sugar.

Be aware of by-product sugars

Sometimes, foods that are not obviously sugary can have high sugar content. For example, some types of bread and condiments have relatively high levels of sugar. Some types of food have sugars that are “hidden” inside them. This is often true of whole grains and other complex carbohydrates. It is also true of some types of protein. Whole grains: Although whole grains contain lots of beneficial nutrients, they also have a high sugar content. Protein sources: Some protein-rich foods (such as beans and nuts) are often high in sugars. Condiments: Many condiments, such as ketchup, barbecue sauce, and even salad dressing, are high in sugars.

Monitor your weight and body composition

As you monitor your sugar intake, you should also keep an eye on your weight and body composition. If you are gaining weight, you may need to reduce your sugar intake. If you are trying to lose weight, reducing your sugar intake can be helpful. You can also monitor your body composition by keeping track of your body fat percentage. Your body fat percentage is a better measure of your health and fitness than your weight alone.

Summing up

A healthy daily sugar intake can be difficult to determine because the amount your body needs varies from person to person. To manage your sugar consumption, you should track your sugar intake, cut the obvious sugars, watch for hidden sugars, and be aware of by-product sugars. Additionally, you should monitor your weight and body composition as you monitor your sugar intake.