This Natural Sugar Guide includes all things sugar-related: unrefined sugars, raw sugar, white sugar substitutes, and tutorials like “how to substitute honey for sugar when baking.” I’ve also compiled a mini low sugars food list and some low sugar recipes. Believe me, I understand the struggle! It can feel like a balancing act to treat yourself to the things you love while also embracing a clean eating lifestyle.
How Many Grams of Sugar Should I Have A Day?
The American Heart Associations recommends different sugar amounts for men and women:
- Women can have 25 grams of sugar daily. In other words, that equals 100 calories from sugar or approximately 6 teaspoons daily.
- Men, on the other hand, can have up to 37.5 grams. In other words, that’s 9 teaspoons or 150 calories from sugar.
According to WHO, adults should consume no more than 25 grams of sugar a day. This includes naturally occurring sugar, like that found in agave nectar and honey. It also, of course, includes refined sugar and processed foods. (This includes all processed foods. In fact, you might be surprised by the sugar content in store-bought foods like a loaf of bread or carton of yogurt!)
The only sugar that doesn’t account toward the daily limit is sugar found in whole fruits. Check out this list of Low-Glycemic Index Fruits for inspiration!
How Many Grams of Sugar Does the Average American Consume Daily?
According to the National Cancer Institute, the typical American eats or drinks 68 grams of sugar daily.
The negative health effects can be deadly, and the sad truth is that sugar is as addictive as certain drugs. You can read about these more in What No One Tells You About Sugar Health Effects (And How to Stop Sugar Cravings Fast!).
What are the Benefits of Not Eating Sugar?
When you reduce or eliminate sugar from your diet, you’ll notice some real health benefits! (If you have a sugar addiction, then take it slowly. Sugar withdrawal symptoms can be brutal.)
Although quitting sugar can be difficult, the benefits are well worth it! I hope you’ll remember these transformative long term benefits if you decide to cut back from sugar. They’ll help encourage you to embrace a more clean eating diet. And eventually, you’ll start to crave the healthy stuff.
10 Positive Things About Cutting Back Sugar
- May improve acne and overall complexion
- Easier weight loss, especially of belly fat
- Reduced risk for obesity or Type 2 diabetes later in life
- More stable moods; less anxiety and depression
- No more sugar “highs” followed by crashes and cravings
- May reduce your risk of heart disease
- Can decrease your risk for certain cancers
- Increases your overall energy level throughout each day
- Helps prevent risk of fatty liver disease
- Slows down the aging process, especially in the brain
- Protects your teeth, leaving them less exposed to damaging foods/drinks
Thanks for visiting the Mu Mu Muesli Health Food Blog! Enjoy browsing the blog post archives below.
Additionally, check out these Low Sugar Foods & Recipes:
Most Basic Oatmeal Recipes are Missing This #1 Ingredient
Mu Mu Magic’s Easy Pancake Recipe Without Eggs or Dairy
DIY Hack: How to Make Coconut Milk at Home
Welcome to the the official Mu Mu Muesli Natural Sugar Foods List! This guide features 30 scientifically-recommended, naturally sweet foods. You’ll also find a handy checklist with details about the best “low” sugar fruits.