Sugar is often demonized and seen as one of the nutritional villains. But a middle ground of sugar consumption can be reached if added sugar is limited in your diet.

A study by the Cleveland Clinic and the American Heart Association suggests that women and children should not be consuming more than 25 grams (6 teaspoons) of added sugar per day, while men should limit intake to around 36 grams (9 teaspoons). The World Health Organization also has a similar take.

These limits primarily apply to added or “free” sugars, which include table sugar, syrups, and sweeteners added during food processing, rather than the naturally occurring sugars found in whole fruits or dairy products.

Unlike added sugars, natural sources typically come with fiber, vitamins, and minerals that help digestion and reduce sharp spikes in blood glucose.

And if the recommended added sugar limit is exceeded, one might face metabolic disorders and an increased risk of heart disease. It can also be the reason for weight gain.

Moderating sugar intake is an important factor in maintaining stable blood sugar levels and overall metabolic health.

Struggling with sugar cravings? Here are simple ways to control them

It is indeed difficult to resist the steady pull of sugary snacks and drinks in this modern-day lifestyle. Sugar can trigger reward signals in the brain and cause rapid spikes and crashes in blood glucose.

Cravings often follow, even when someone is trying to cut back. It is often suggested by health experts that building practical habits that help in controlling cravings is more important than outright avoiding sugary items.

Here are a few ways to control sugar cravings.

1. Eating balanced meals-Meals with protein, fiber, and healthy fats digest more slowly and keep you full longer, which prevents the rapid blood-sugar spikes.
2. Not skipping meals- Skipping meals makes people overly hungry later, which increases the chance of reaching for sugary snacks or fast food.
3. Drinking water first- Drinking water before reaching for a sweet snack may reduce cravings and help prevent unnecessary sugar intake.
4. Movement- A short walk or quick exercise session can shift your focus and release endorphins, which may help reduce the desire for sugary foods.

Think these tips can actually help you cut down on sugar? Let us know what works for you.

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Written by

Proma Chatterjee

Edited by

Joyita Das