A person with diabetes should regularly check their blood glucose level to ensure that it is within a safe range. MNT is the registered trade mark of Healthline Media. This may require a person to carefully check food and drink labels for different forms of sugar. The body digests it more quickly than the sugar in foods, and as a result, liquid sugar causes a greater spike in blood glucose levels. People sometimes describe calories from sugar as “empty calories” because they do not provide any nutrients. But some foods affect blood glucose levels more than others, depending on their glycemic index (GI). Examples of added sugars to look for on food labels include: People can reduce their intake of added sugar by: Liquid sugar is in soft drinks and juices. If a person drinks sugary liquids on a regular basis, the repeated spikes in blood glucose can overload the pancreas and liver, causing health problems. Emerging research suggests that artificial sweeteners may have negative effects on metabolism, gut health, and cravings, but confirming these findings will require more research. If you are healthy, lean and active, these seem like reasonable amounts. Added sugars are sugars or caloric sweeteners that manufacturers put in foods or drinks. Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. Use herbs and spices instead of sauces that contain added sugar. This range will vary slightly from person to person. Examples of packaged foods that may contain added sugar include: The following tips can help a person replace the added sugar in their diet with more healthful alternatives: Non-nutritive sweeteners (NNSs) contain few or no calories. Different types of…. A single teaspoon of sugar is roughly 4g, so you can see how easy it is to reach that amount. Added sugars can be natural or chemically manufactured. Women should use no more than 100 discretionary calories on sugar per day. The average person in the United States consumes around 17 teaspoons, or 71.14 grams, of added sugar per day, which far exceeds recommended limits. These foods also contain nutrients and may be sources of dietary fiber. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons . A type of sugar can be “natural” (i.e. All rights reserved. People can also gain more control over their sugar intake by preparing homemade meals and snacks using fresh, whole produce. Learn more about no-sugar diets…, When a person eats or drinks, they get energy from calories, which are units of energy found in food and drinks.