What’s the deal on natural fruit sugars versus added sugars? After watching What the Health, I’m a bit skeptical of the American Heart Association’s suggestions to limit added sugars to under 25 grams a day and fruits to just two cups per day. Thoughts?
Added sugars really are the concern. There are various recommendations from authorities such as the World Health Organization and the American Heart Association, but the common standard is roughly 10 percent of total calories. In a 2,000-calorie diet, that would be 200 calories, maximum, from added sugars, or a total of 50 grams. By way of comparison, a 12-ounce Coke has 39 grams, or almost 80 percent of that.
Added sugars really are the concern. There are various recommendations from authorities such as the World Health Organization and the American Heart Association, but the common standard is roughly 10 percent of total calories. In a 2,000-calorie diet, that would be 200 calories, maximum, from added sugars, or a total of 50 grams. By way of comparison, a 12-ounce Coke has 39 grams, or almost 80 percent of that.
The naturally occurring sugar in whole fruit is not a concern. In fact, studies show that eating more whole fruit protects against both obesity and diabetes — the very goals served by reducing sugar intake. Sugar occurs naturally in dairy as well (lactose), and at low levels in vegetables.
As for What the Health, we think it got some things right, but also got some things wrong — and played fast and loose with the presentation of data.
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