Occasionally, including small amounts of added sugars is fine. Especially if your diet mostly consists of nutrient-dense whole foods.
In fact, the Dietary Guidelines for Americans notes that. Added sugars account for up to 2% of the total calories in the Healthy U.S.-Style Dietary Pattern สมัคร UFABET
However, regularly eating added sugars may increase your risk of developing chronic health conditions.
Limiting foods and beverages with added sugars and replacing them. With naturally sweet whole foods may help reduce your sugar cravings and the amount of added sugar you consume.
Consider limiting the following foods:
- sugar-sweetened beverages, such as soda, sports drinks, energy drinks, and fruit juices
- candies and sweets
- breakfast cereals and bars
- baked goods, such as cookies, pies, and cakes
- sweetened, flavored milk and yogurt
You could drink water instead of soda or juice, and consider not adding sugar to your coffee or tea.
Using ingredients like cinnamon, nutmeg, and almond extract in recipes instead of sugar could also help you reduce your total intake.
Natural, zero-calorie alternatives to sugar include stevia and monk fruit.
These amounts are nearly twice as much as the AHA’s recommended daily limit for men and three times more than that for women.
The researchers noted that sugar-sweetened beverages like soda and fruit juices contributed the most to added sugars.