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You should add sugar to a diet sparingly. Although values vary based upon age, gender, and daily caloric intake, the USDA recommends a daily intake for a 2,000-calorie diet of about 8 teaspoons.
Quantity
To provide some perspective, an 8-ounce can of Coke Classic offers about 9.14 teaspoons of sugar per serving, which exceeds the recommended daily value.
Expert Insight
According to Ann Arbor, Mich., pediatrician Marjorie Barnett, processed sugar can lead to tooth decay, weight gain, and diabetes. Too much sugar, in combination with a sedentary lifestyle, can lead to medical and psychological complications.
Misconceptions
This does not mean that your diet must be austere and tasteless. A good way to get around a sugar shortage is to look for sweetness in your diet beyond sweets. Find healthy snacks that are nutritious, while still satisfying to your taste buds.
Alternatives
For example, an after-dinner fruit cocktail with bananas, melon, and grapes is extra sweet, but also chock-full of vitamins and minerals. Similarly, nuts like cashews and almonds offer protein, while also providing vitamins and minerals.
Considerations
Some doctors debate whether the U.S. Department of Agriculture's dietary guidelines should include sugar. Sugar should never be the focus of anyone's diet, taking backstage to healthy fruits and vegetables, milk, whole grains, and lean meats such as grilled chicken or fish. If you eat a healthy diet, there will be little need for processed sugar, as natural sugars are metabolized from grains, fruits, and other carbohydrates.
Source:
Dietary Guidelines for Americans 2005: U.S. Department of Health and Human Services
Amount of Sugar in Various Kinds of Soft Drinks: Clermont College Biology Department
Dr. Marjorie Barnett, MD; Pediatrician, Ann Arbor, Michigan
Resource:
Sugar Content of Soft Drinks: Wichita State University
The DASH Diet: National Heart, Lung, and Blood Institute
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