Sugar helps make many foods taste good, but it can have some not-so-sweet effects on your health.
What is sugar?
Sugars—also known as saccharides—are the building blocks of carbohydrates. Sugar is made when plants convert the sun’s energy into sugar and store it through photosynthesis.
Sugar comes in two forms: monosaccharides and disaccharides
- Monosaccharides: One sugar molecule, often called simple sugars.
- Disaccharides: Two sugar molecules chemically attached.
Sugar in foods can be categorized as:
- Naturally occurring sugars (found in fruits and milk)
- Added sugars (added during processing or preparation)
Recommended daily sugar intake
| Men | Women |
| 9 teaspoons or 36 grams | 6 teaspoons or 25 grams |
Effects of too much sugar
Too much added sugar may be linked to weight gain, heart disease, tooth decay, and cancer.
Help reduce your sugar intake
- Limit top sources of added sugars such as soft drinks, pastries, desserts, candy, and sweetened drinks.
- Read food labels and learn to visualize sugar amounts.
- Make low-sugar swaps like water instead of sugary drinks and fruit instead of candy.
| Instead of | Consider |
| Sugary drinks | Water, unsweet tea, low-fat milk |
| Candy | Fresh fruit, sugar-free gum |
| Dairy desserts | Low-sugar Greek yogurt |
| Cereals and granola bars | Low-sugar varieties or oatmeal |
| Sauces and condiments | Low-sugar options, spices, salsa |
Other names for sugar
Agave nectar, brown sugar, cane crystals, corn syrup, fructose, glucose, honey, maple syrup, molasses, sucrose, and syrup.
This information is for educational purposes only and is not a substitute for medical advice. Consult your doctor with questions or before making dietary changes.
Submitted by Humana
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