High fructose corn syrup, sugar and any type of sweeteners gets a bad rap in popular culture. Although you do not want to consume too much sugar, some sugar is permissible in moderation. According to groups like the AHA, individuals should watch their sugar intake each day to ensure that they remain healthy. Men should not have more than 150 calories from sugar in their daily meals, and women are recommended to stay at 100 calories from sugar or less. While some sugar can help to maintain your energy levels, you do not want to use too much. To make sure that you are not overdoing it, make sure that you know exactly how many grams of sugar is in a teaspoon and how many calories you will get from it.
How Many Grams of Sugar Are There in a Teaspoon?
If you are worried about your health or you have a condition that requires you to steer clear of sugar, then you need to know exactly how many grams of sugar are in a teaspoon. At the very least, you will need to figure this out so that you can calculate how many calories you are consuming at a time. Before you can really figure this out, you will need to figure out the type of sugar that you are using.
With white, granulated sugar, there are about four grams of sugar in every teaspoon. From this number, you can extrapolate the number of teaspoons of sugar that are in most products. A can of soda will typically have about 44 grams of sugar. If you divide this by four (because there are four grams of sugar in a teaspoon), then you will quickly figure out that there are a total of 11 teaspoons of sugar in every 12 ounce can of soda. Even if you are not a nutritionist, it is fairly easy to see that soda is packed with empty calories—and the nutrition label on the side shows that you are not getting any vitamins or nutrients to justify those calories.
How Many Grams of Sugar Do People Eat on a Daily Basis?
Sugar is well-known for being harmful to human health. If you are only eating a teaspoon or two a day, it is perfectly fine. The problem is when people eat more than a teaspoon of sugar a day. Over the last few decades, obesity has become a major issue in westernized countries. Although part of this is due to people just eating more, some of the weight gain is also due to sugar consumption. Everything from the bread we eat to some canned soups contain sugar. If you want to be surprised—and possibly disgusted–, read the ingredient list on the products that you buy the next time you buy groceries. A disappointing number of foods contain sugar, high fructose corn syrup or another sweetener.
In 2006, the dietary guidelines for Americans recommended that people should not consume more than 32 grams of sugar in a day. This works out to an average of eight teaspoons of sugar daily or about 6 percent of your caloric intake. Women should eat 20 grams (five to six teaspoons) of sugar a day, while men are recommended to consume less than nine 36 grams of sugar (nine teaspoons). This means that one can of soda is twice as much sugar as the average woman should consume, and it is more than what
the average male needs. Children are only recommended to have 12 grams (three teaspoons) of sugar, so a can of soda contains nearly four times as much as the maximum amount of sugar that they should have.
Good Sources of Sugar
Not every source of sugar is created alike. While a soda packs a bunch of empty calories, there are sources of sugar in your diet that are beneficial. Yogurt, skimmed milk and other dairy naturally contains sugar. Likewise, fruits like blueberries, pineapple, acai berries, apples, lemons, strawberries, bananas, oranges and blackberries are natural, healthy sources of sugar. Some vegetables like cucumbers, broccoli, tomatoes and spinach also contain minute amounts of sugar that is perfectly healthy to consume.
The following list of food products contain an exceptional amount of sugar, and they should be a limited part of your diet. Although you can eat them in moderation, they will increase your daily sugar intake drastically. Some of these sources include:
– Flavored yogurt (seven teaspoons of sugar)
– 8 ounces of orange juice (5.5 teaspoons of sugar)
– 16 ounces of lemon iced tea (11.5 teaspoons of sugar)
– 1 cup of dried fruits (21 teaspoons of sugar)
– 2/3 cup granola (Four teaspoons of sugar)
– Ketchup (four teaspoons of ketchup contains four grams of sugar)
– One cup of fruit loops (3.75 teaspoons of sugar)
– One serving of pancake syrup (Eight teaspoons of sugar)