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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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April 15, 2015

How Much Sugar Is Recommended Per Day?

By Mark Sisson
238 Comments

By now, American exceptionalism is a universally-accepted truism. Like dogs over cats and Star Wars over Star Trek, it’s simple fact that America is qualitatively different than other nations. Some would say “superior,” but I think modesty is more becoming of a nation of our stature, providence, and history. Why else would extraterrestrials decide to land on the White House lawn, as they do in every culturally relevant piece of sci-fi, if we weren’t exceptional? Would American parents everywhere claim their kids were special if they actually were not?

But perhaps the most conclusive evidence of our exceptionalism lies in how our nutritional labels relay information about sugar. If you go to a place like Germany or the UK and flip over a package of Haribo Goldbären (gummy bears), it’ll tell you how many percentage points the sugar in the candy counts toward your daily limit. Point being: everyone else has an upper limit for sugar consumption.

But the US? We have no upper limit on sugar. And when it comes to added sugar, it’s a total free for all. It’s not even listed.

Researchers are still uncovering the mechanisms, but it appears that Americans benefit from an epigenetic resistance to the negative effects other nations experience from excessive sugar consumption. My pet theory? The confluence of high-fructose corn syrup subsidies, kids filling up Super Big Gulp cups with Slurpee when the clerk’s not looking, and Wilford Brimley diabetes commercials have converged to create a morphogenetic field of extreme sugar tolerance. Whether it’s a developing fetus or a South Asian migrant, the morphogenetic field envelops and affects everyone within the US. borders. In fact, there’s no such thing as “excessive sugar consumption” in the United States. It’s quite literally impossible to ever reach or even approach the recommended daily limit for added sugar intake because the limit doesn’t exist, physiologically, for Americans. Just flip over that package of Oreos and look at the nutritional label for yourself. American exceptionalism, indeed.

I’m kidding, of course, about the resistance to the damaging effects of excess sugar consumption, but not about the most salient point: there’s no official limit for sugar consumption in the U.S. and in a way, that is exceptional. What’s going on? Well, since sugar’s not an essential nutrient, the Institute of Medicine hasn’t issued a recommended daily allowance (RDA) for it like they have for calcium, total carbs, fat, selenium and all other essential nutrients. They have, however, suggested people get no more than 25% of their calories from added sugar. Yes: 25%. You’d hope the premier health organization in a first-world nation of 300+ million people would have higher expectations for its subjects, but nope. They’re apparently happy as long as you “only” eat about a quarter of your calories as pure white sugar.

It wasn’t always like this. For all its inadequacies, the 1992 US Food Pyramid (remember that?) did suggest no more than 12 teaspoons of sugar for a 2200 calorie diet, or about 10% of calories (PDF). That sounds fairly high to most of you eating Primally, but hey: at least they recommended a limit (and at least it was less than 25%).

Most other governments and health agencies (even the ones in the US) recommend saner limits. In 2002, the World Health Organization polled European countries (PDF) with dietary guidelines:

  • Many countries had 10% of calories as their limit for sugar, including Finland, Iceland, Norway, Sweden, Macedonia, Denmark, and Malta.
  • In Portugal, official dietary recommendations suggested limiting added sugar to 20-30 grams per day.
  • Turkish officials suggested 30 grams for women and 40 for men, or 10% of total calories.
  • Georgia wanted its citizens eating between 50-100 grams of sugar per day.
  • Armenia was very precise, recommending that no more than 8.2% of calories come from sugar, and not a tenth of a percent more!
  • Ukraine said 40 grams a day.
  • The Czech Republic’s 15 grams per day was the strictest.
  • The German government suggests no more than 90 grams of sugar, both naturally occurring and added, per day.

Other countries have similar recommendations. India suggests 10% of calories.

Things are moving in the right direction. Just as the people have become more aware of the potential dangers of added sugar, bureaucrats are following suit:

The World Health Organization recommends people obtain no more than 5% of daily calories from added sugar. That’s about 6 teaspoons or 25 grams on a typical diet, and it’s half of what they previously recommended a year or two ago. They’re urging countries to follow suit with national dietary guidelines.

UK’s National Health Service recommends a max of 10% of calories from added sugar and fruit juice. A group of health researchers, though, has recently called on the NHS to halve that.

Even in the US, the recent nutritional panel that recommended the USDA drop the warnings on dietary cholesterol also suggested they implement a suggested limit of 10% of calories as added sugar. As of now, the USDA hasn’t made any changes, choosing to lump added sugar in with “solid fats” (which is as weird a combination as I’ve ever seen) and suggesting we obtain no more than 5-15% of our diet from them.

The American Heart Association gets it, suggesting that men eat no more than 9 teaspoons of added sugar a day. For women, it’s 6 teaspoons. The American Diabetes Association still doesn’t give any concrete sugar intake numbers but recommends against drinking sugary beverages, that most pernicious source of added sugar.

As I see it, the most prevalent recommendation across government agencies and health organizations is “no more than 10% of calories from added sugar.” In the typical 2000-ish calorie diet, that’s 12 teaspoons of sugar, or 55 grams of added sugar per day. That includes:

  • Any sugar used to make baked goods, candy, chocolate, desserts.
  • Any sugar used to make sauces, dressings, and condiments.
  • Honey, HFCS, molasses, agave nectar, white sugar, brown sugar, and any other isolated sugar (I’d say foods like honey and molasses have different metabolic effects than other sugars, but they are added sugars).
  • Any sugar found in sweetened beverages, including the naturally occurring sugar in fruit juices (most countries consider fruit juice sugar to be added since it’s divorced from its fiber; I tend to agree).

So, 55 grams of added sugar per day. 27.5 grams of fructose. And that’s only if you stick to a 2000 calorie diet.

Few people are actually eating 2000 calories a day. They’re overeating. They’re sitting around. They aren’t using glycogen. They’re walking around (sub-2000 steps a day) with fully replete liver glycogen. And added sugar has very different metabolic effects in a hypercaloric sedentary person with overstocked glycogen — both muscle and liver — stores.

That’s why I much prefer an absolute limit. A liver’s a liver’s a liver. Simply eating more calories doesn’t mean you can safely handle more sugar, nor does it mean your liver suddenly has more metabolic machinery to process and store the fructose as glycogen. If anything, eating higher calorie diets makes you more susceptible to the ravages of sugar, because it then becomes excess sugar. Even the most diehard “anti-fructose alarmist” skeptics will say that the only reason sugar becomes dangerous is when its in excess.

Well, folks: sugar is often in excess of calories. I hate to say it, but it’s true. Just look at the global numbers.

America sits atop the pack with 126.4 grams per day. Way to go, guys! Looks like we’re taking the IOM’s recommendations to heart.

Germany’s next with 102.9 grams a day.

The Netherlands does 102.5 grams.

Ireland follows with 96.7 grams.

The bottom five are Ukraine, China, Indonesia, Israel, and India with 17.1, 15.7, 15.2, 14.5, and 5.1 grams of added sugar per day, respectively. Judging from this study of sugar intake, diabetes, and obesity in India, I’m not sure how reliable any of these figures are, though.

If we take the numbers at face value, just 27 countries attain the 55 grams per day (again, assuming an approximately 2000 calorie diet) recommendation.

I’m curious to hear your thoughts, everyone. Sugar has experienced a bit of a renaissance of sorts in the health community’s consciousness. While I agree that freaking out over a little sugar in your coffee is crazy, and fruit and even honey and other unrefined sources of sugar can be healthy parts of a reasonable diet, I worry about the unrestricted and flagrant use of sugar.

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238 Comments on "How Much Sugar Is Recommended Per Day?"

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Monikat
Monikat
2 years 4 months ago

Yes, great post! But I’m still trying to get past the incendiary Star Trek vs. Star Wars comment. Are you alienating us for no sweet reason?

M
M
2 years 4 months ago

Shots have been fired!

…But are they blaster shots, or phaser beams?

Monikat
Monikat
2 years 4 months ago

Well, given that I was stunned…

Allison
Allison
2 years 4 months ago

hehehe….

Peggy Woods
Peggy Woods
2 years 4 months ago

If your hand touches metal, I swear by my pretty, floral bonnet…

Karen
Karen
2 years 4 months ago

Ah, Firefly, and Mal…how I miss you!

Mick
Mick
2 years 4 months ago

“I aim to misbehave”…just not with sugar.

Jess
Jess
2 years 4 months ago

^o^

Beth
Beth
2 years 4 months ago

+1
What was that about!?

Jer
Jer
2 years 4 months ago

Firefly show – Mal (a man) is dressed as a woman: Now, you can luxuriate in a nice jail cell… But if your hand touches metal, I swear by my pretty floral bonnet I will end you.”

Trekkiemaiden
Trekkiemaiden
2 years 4 months ago

Yeah I nearly stopped reading right there after I saw that!! Hmmm Live long and prosper.

Erica
2 years 4 months ago

I’m pretty good about sticking to under 50g a day (I eat about 2000 cals a day pregnant now and still workout 5x a week.) It’s been harder this week with my husbands strawberry fanta in the house.

Anna
Anna
2 years 4 months ago

Has anyone else noticed the change in standard clothig sizes? I have been the same height and weight my entire adult life, yet I have gone from being a size Medium to a Small. I believe this is yet another way to mask the symptoms of what is happening on a nutritional level in the U.S. And not only. There is a similar problem here in Europe.

Patrick
Patrick
2 years 4 months ago

I’ve definitely noticed this. I wore a size large shirt when I graduated from College. I now wear a small/medium depending on the brand. A size large now almost has room for someone else in there with me.

Beth
Beth
2 years 4 months ago

Yes! Vanity sizing is real.
In high school, I wore a size 8.
I’ve filled out since then and now wear a 6 (sometimes 4).
Trust me, I’m not the incredibly shrinking woman!

Robin H
Robin H
2 years 4 months ago

Yes. That’s why there are all those double and triple zero sizes for lean women in many brands now. They just would have worn a size 4 or 6 thirty years ago.

Martin
Martin
2 years 4 months ago

I just noticed that there seems to be no standard at all. I literally wear everything (well fitting) from medium to XXL, depending on brand and cut.

Shae
Shae
2 years 4 months ago

That’s my experience with it. I have to try on everything when I go clothes shopping, ’cause the sizes mean nothing.

Brad
Brad
2 years 4 months ago

I have absolutely noticed the change in men’s clothing. ..most noticeably shirts. At 6′ 1″ and 200 lb I formerly wore large. Now it is always medium as large are too “blousey” with excess material around the middle. Now that I am down to 185 lb it is even more noticeable…and I like a trim fit. I’d like to find an economical source for fitted or athletic cut “off the rack” menswear..Any suggestions out there?

Jer
Jer
2 years 4 months ago

Try “European cut” – thinner in the waist

Tom S
Tom S
2 years 4 months ago
For dress shirts, try TJ Maxx, and sometimes JCPenneys will have sales – I have to look for my neck size and a label that says “Athletic fit” or “Fitted,” otherwise I feel like there’s a tent billowing around my midsection. I also used to wear large. Now I wear medium, unless I get creative…. …for REALLY frugal, I successfully altered a couple of shirts (beginners luck?!) Cut out each side seam out (the one that runs from armpit to bottom of shirt) cut a wedge about 2″ wide at the bottom and stop just shy of the armpit. Join… Read more »
SC
SC
2 years 4 months ago

I’ve noticed just the opposite. Some clothing brands (esp. those found at Target) have gone toward the super-snug fit that seems to be all in vogue among the cool kids these days. Dress shirts that look like spandex. Men’s shirts fitting like women’s shirts.

And it’s not just me rationalizing the few extra pounds I’m carrying right now – a superfit guy at work has said the exact same thing.

In the past, if I wanted a loose, comfy t-shirt, I’d wear a Medium or sometimes Large. Now, it’s XL most of the time.

Lilia
Lilia
2 years 3 months ago

I’ve noticed the same.
I used to wear a Medium, sometimes Large in the Junior section.

I gained 10 lbs and finally decided to get new clothes …. I had to buy an XL in ladies and even grabbed a 2XL.
10 lbs and THIS happens????

I’m depressed.

DavidC
DavidC
2 years 3 months ago

Check out Hugh and Crye — Athletic fit. After you subscribe to their newsletter, you’ll get 3-4 opportunities per year at 20% off —

Shannon
Shannon
2 years 4 months ago
I too have noticed this but my “numbers” are all over the place! When I started my primal journey and lost all the excess weight, my sizing ended up between 8-10. Since then I’ve started to lift some weights and I’ve put on a little size and filled out nicely. Obviously, I have also gained on the scale due to the increase in muscle. Strangely, there are still some size 8 items that fit (albeit its a squeeze on others depending on brand and cut), some other items I wear are size 14-16 and fit well. Sometimes a 12 is… Read more »
Janet
Janet
2 years 4 months ago

I noticed the same thing. Doubled my weight workout reps and noticed that my bra is now fitting tighter around my chest. Finally realized I probably have a bit more muscle around that area now. Duh. Am I correct on this do you think?

Shannon
Shannon
2 years 4 months ago

For sure. The muscle mass has certainly made my clothes fit differently than they used to. I guess that’s why I can’t really say I’m a size 8 anymore. Honestly, I don’t think I can say I truly know what size I am but it doesn’t matter because I’m not going to let my pants/shirt/shoe size determine how I feel about myself! 🙂

Lauren
Lauren
2 years 4 months ago

hey guys, im just excited that I get to wear a size 4 again =D, with no extra work on my part! Who doesn’t love that?

Louise
Louise
2 years 4 months ago

exactly!!!!!

Vanessa
Vanessa
2 years 4 months ago

I’m with you Lauren! Sometimes a 2, but that makes me nervous!

KT
KT
2 years 4 months ago

Yup. 20 years ago I was a petite size 4 or 6 – I’m now a 0. My weight had not changed drastically. It’s gotten annoying – many stores don’t even carry my size.

FitMomPam
2 years 4 months ago

It’s called vanity sizing. And I agree with you.

Anna
Anna
2 years 4 months ago

Wow, I didn’t know there was a name for it!

kem
kem
2 years 4 months ago

It hasn’t affected my shoe size. At my age (older than Mark), I don’t manage change well.

Jenna Felicity
2 years 4 months ago

Agreed. Vanity sizing is pervasive. And not helping anyone!

yogohiker
yogohiker
2 years 4 months ago
yes, however, it’s funny my friends that are my age have amnesia on this subject. So glad you brought it up. Unlike you I have varied up to 40 lbs over the last 40 years. Seems every 7 yrs or so my body rebels against whatever good we’ve done together, but that’s another story. Cloths sizes have been noted by me over this same time period. In High School I was considered “fat”, then I was 5’9″ and weighed 140-150 lbs – moderately active and at the low end wore a 10 and the high end 12. I still have… Read more »
Dixie
Dixie
2 years 4 months ago
Yes, I have noticed the change in standard sizes for women! I am 5’7″ tall and weigh between 135 and 140. When I was in high school (in the 1970s), I wore a size 12. Today, I wear a size 6. In recent years, I have read that the average American woman is now about a size 14. In yesteryear’s sizes, that would be about a size 18 or 20! So I have concluded that the clothing industry changed the sizing charts to “help” American women feel better about themselves. Hmmmm… It is interesting to note that the sizing of… Read more »
Andréa
Andréa
2 years 4 months ago

If you look at womens dress sizes from the past 100 years, you will see that a size 14 is now roughly a size 2. Yes I think that America has super sized their bodies and yet somehow stayed slim and trim.

http://en.wikipedia.org/wiki/US_standard_clothing_size#Women.27s_sizes

I would be considered a size 18 in the 1930’s, but can somehow sqeeze into a size 6-8 and in some stores a size 4!

Janet
Janet
2 years 4 months ago
I collect vintage women’s clothing from the 40’s thru 70’s (yes, that is considered vintage!) the sizes on these garments bear no resemblance to current sizing. When I put on a show, I have to have models try on everything. My models are just friends and gals I know so I have gotten a good look at the vanity sizing going on. Not only the sizes are changed but the fit in bust area, torso (short waisted, etc) the hips. “Petite” now is what a normal size was back in my day. (I am 66 yo). petite in the fifties… Read more »
Catharine Slover
2 years 3 months ago

I think women had thinner waists compared to their hips in the past too because I’ve bought some vintage dresses and not only did I have to get a much bigger size, the waist seemed really tiny.

SuzU
SuzU
2 years 3 months ago

Remember that women routinely wore corsets back then – sometimes called girdles.

Groktimus Primal
2 years 4 months ago

If you’ve ever watched TV shows like “My 600 LB Life” then you will have noticed the direct impact that eating too much carbohydrate has on the liver. It turns yellow and expands so large the doctors have trouble doing the bariatric surgery.

Amber
2 years 4 months ago

I am mildly obsessed with this show. It’s like a train wreck… I can’t look away.

JEM
JEM
2 years 4 months ago

I love that show for the same reasons I love Hoarders. It never ceases to amaze me how the human brain can override every horrific thing happening to a person and be in complete and total denial including near-death experiences. I only wish that show would include a psych evaluation at the start for every patient. It’s always a psych issue triggering the food addiction.

Debbie
Debbie
2 years 4 months ago

That is the effect of too much fructose, and it is called non-alcoholic fatty liver disease.

Johnathan Cranford
2 years 4 months ago

Merica!

Steve
Steve
2 years 4 months ago

I understand this is added sugar but you can eat too much just in the way of fruit right? All fruits are different i.e. blueberries versus bananas but if you are eating 3-4 fruits a day and then add some sugar on top of that it really adds up.

If you are trying to lose fat how many should you eat in a day? I’m having a hard time losing that last 4-5% of BF.

Susan
Susan
2 years 4 months ago

But Freelee the Banana Girl says you can eat 30 bananas a day and be completely and totally healthy!

MIchael Alber
MIchael Alber
2 years 4 months ago

Bananas are one of the least nutritious fruits to eat.

Jenna Felicity
2 years 4 months ago
I can’t stand Freelee. She has a right to eat however she wants to, and if she feels a high-carb, high-sugar, high-calorie (2500-3000 calories a day from fruit alone) works for her, that’s fine. But it’s her incredibly forceful promotion that that kind of diet makes you “skinny” that irks me so much. She is painfully thin and in all her videos, she dances around in singlets and underwear gleefully noting that because her diet keeps her skinny, it’s the best one to be on. (Never mind that she discussed how she exercises 2-3 hours a day.) She obviously metabolises… Read more »
Caro Lina
Caro Lina
2 years 3 months ago

I think this woman (Freely) is so full of it (and extremely arrogant). She should not be giving nutritional advises. There are plenty of women out there that will tell you how following her crappy advises made them sick. Nothing beats the old “eat well and exercice” recommendations. Thirty bananas a day. Come on.

Shary
Shary
2 years 4 months ago
Fruit isn’t in the same ballpark as sugar. Sure, it’s sweet and contains natural fructose, but it doesn’t have the same effect on the body as man-made sweets. Fruit is nature’s dessert and is actually quite good for you. Just be sure to eat whole fresh fruit instead of canned fruit in syrup or fruit juices. That said, it’s a good idea to eat fruit in moderation if one is sensitive to its effects or trying to lose weight. Too much fruit can give me diarrhea. That has been the case with me all my life, so I seldom eat… Read more »
Jay
Jay
2 years 4 months ago

The “Grok sniff test” suggests fruit is good, but maybe not in large, 7 days a week 365 days a year quantities- after all, most fruit is seasonal. We’re just “lucky” we can have bushels of grapes shipped from Chile in January if we want 🙂

Anna
Anna
2 years 4 months ago

Agree, but I always wondered about people in tropical countries.

Jay
Jay
2 years 4 months ago

I wondered about that too, but which plants constantly bloom and bear fruit year round? I’d think that most fruiting plants still have a “mating season” so to speak (though this is just a guess). And there’s also the idea that our fruit now has been cultivated over time for maximum sugar content vs. wild fruit which is lower sugar and higher cellulose.

Debbie
Debbie
2 years 4 months ago

I read that vitamin D is part of processing fructose, which is why people in tropical countries tend to be able to cope with higher fruit consumption.

Martin
Martin
2 years 4 months ago

unfortunately, fruit nowadays is mostly not nature’s dessert, but nature’s-barely-edible-fruits turned into sugar-bombs over thousands of years of genetic manipulation by humans (selective breeding).

Regarding bananas, these are actually quite low in sugar (high in starches) compared to eg apples. Apples have about twice as much fructose even though they have less than half the carbs of bananas.

Louise
Louise
2 years 4 months ago

and apples were not always the sweet fruit that it is today. Apples used to be sour and used for cider–not for eating the way we do now. They, like so many things, have been bred to be sweeter.

Sandra
Sandra
2 years 4 months ago

I don’t believe fruit is any different than sugar and I think your body processes fruit the same as sugar. I could have a muffin OR a spoonful of pure sugar OR a piece of fruit for breakfast and within an hour I’ll have a sugar crash.

People who aren’t sensitive to sugar now, may become sensitive to it if they continue to consume large amounts of it, including through the consumption of fruit and juices.

For your health, Dr Mercola recommends no more than 15 grams of sugar a day including from fruit. That’s the right amount for me.

Colleen
Colleen
2 years 4 months ago

I believe Mercola says 15g of fructose.

Janice James
2 years 4 months ago

My glucose monitor tells me that fruit and sugar are, indeed, the same thing.

Kristina Peterson
Kristina Peterson
2 years 4 months ago

Interesting, I am a diabetic for 36 years (type 1) and went on detox for 10 days. I ate fruits and vegetables and expected high blood sugars but my blood sugars were the best they have been in a long time. I ate lots of fruit.

Carbs are not my friend, that is for sure.

Shary
Shary
2 years 4 months ago
Kristina, fruit and vegetables ARE carbs. You must be referring to grain products, particularly wheat. Not everyone is sensitive to the effects of fruit. It should, however, be eaten in moderation. As a dessert, it’s far healthier than man-made sweets, whether “genetically manipulated for (arguably) thousands of years” or not. Dr. Mercola’s recommendations have, shall we say, “evolved” over the years, based on the frequently half-baked advice he receives from his advisors. Just now fruit is on his hit list. That will likely change, as have other recommendations on that website–hopefully becoming less extreme. It’s pretty easy to make a… Read more »
Shae
Shae
2 years 4 months ago

Oh man, I’ve never gotten sick from fruit, but I do tend to take long breaks from it. xD
I have to remind m’self to eat fruit sometimes for the nutrition.

Jennifer L.
Jennifer L.
2 years 4 months ago

All things in moderation!!!

MIchael Alber
MIchael Alber
2 years 4 months ago

As far as eating too much fruit, some people are fructose intolerant. I remember if I ate too much apples or strawberries, it would affect my stomach and I would break out in hives when I was young.

D. M. Mitchell
D. M. Mitchell
2 years 4 months ago

Think carbohydrates, which sugar is. As Mark suggests, no more than 150 grams per day, below 100 grams if you can. If you are trying to be ketogenic, 50 grams or less. An average sized banana will give you about 25 grams.

TeeDee
TeeDee
2 years 4 months ago

I agree; too much fruit is very bad for anyone monitoring their blood sugar in order to prevent T2Diabetes or even prediabetes. But I’ve talked to some people who eat several large servings of fruit each day including the higher carb ones and think they’re getting healthier by doing so.

MrsRathbone
MrsRathbone
2 years 4 months ago
Oh ye gods, please don’t be down on yourselves Americans – most of the highest quality websites I’ve found about nutrition are American, including this one. I’m English and damned proud of it but you guys have a lot of good stuff going on and that deserves credit. The British NHS is doing a campaign right now, “Sugar Swaps” that’s actively promoting the use of sugar-free and – specifically – artificially sweetened drinks (“Diet drinks”) and to swap what they call “sugary foods” for what we’d call simple starches. And by mentioning “No added sugar drinks” as a positive replacement… Read more »
Susan
Susan
2 years 4 months ago

Damn, it’s not just the sugar we need to worry about. It’s the refined flour that generally accompanies it, effectively making it a double whammy of white sugar and white flour that turns to sugar. That’s why I love eating primally because I don’t have to worry about those label decisions anymore.

Tammy
Tammy
2 years 4 months ago

So I just looked at a label and besides sugar, there’s no RDA limit for Trans Fat either !!!??? I thought for a minute that we all know trans fats are bad so maybe the limit is none!! So it is for sugar too – none !!! But then I re-read the label and there’s no recommendation for protein either so that just blew my theory.

Beth
Beth
2 years 4 months ago
When I first saw today’s heading, I thought, “is this a trick question? Who would ‘recommend’ anyone eat sugar?” It is both alarming and sad how much sugar we consume as a nation. As a former sugar addict, I know how to rationalize away the candies, “but they’re low fat, so at least they’re not ‘bad’ for me.” Oh, the lies we tell ourselves. I’m so glad to have come across MDA when I did. I wish I’d found it sooner, but I’m glad I didn’t wait any longer to implement changes to my diet. I’ve already changed my health… Read more »
Jennifer L.
Jennifer L.
2 years 4 months ago

America’s battle cry regarding anything it doesn’t want to hear about food: “All things in moderation!”

We seriously have no idea what moderation is!

TeeDee
TeeDee
2 years 4 months ago

Yes, I’ve heard that ‘moderation’ argument so many times now, but the people saying it don’t define what moderate is.

Shary
Shary
2 years 4 months ago

TeeDee, “moderation” isn’t carved in stone. It’s defined by the individual, the issues they are dealing with, and what they hope to accomplish. It can and does vary considerably from one person to another. Unfortunately, people often want someone else to define those things for them. That’s why we end up with idiotic “guidelines” from establishments like the IOM.

In a nutshell, “moderation” is what your body decides is moderate, based on it’s own individual requirements for optimal health–not what someone else thinks it should be.

Anon
Anon
2 years 4 months ago

“Moderation is the steadfast murmur of mediocrity.”

Anna
Anna
2 years 4 months ago

“Moderation” is not quantifiable and therefore meaningless. For the purposes of nutritional recommendations, it is a totally useless concept. Because the yardstick of “moderation” will always shift. Nutritional needs are individual? Then say that.

Jennifer L.
Jennifer L.
2 years 4 months ago

When I politely decline a 10 pound chocolate bunny gift on behalf of my kids, someone inevitably makes note that “All things are fine in moderation.” I’ll just get them a bottle of hard liquor to wash it down, and maybe a cigarette.

Anna
Anna
2 years 4 months ago

Exactly. A bit of crack, why not.

Boundless
Boundless
2 years 4 months ago

Yesterday: Association of Maternal Diabetes With Autism in Offspring
http://jama.jamanetwork.com/article.aspx?articleid=2247143

It appears to be strictly a consequence of blood glucose. Pre-existing T2D didn’t correlate. T2D meds didn’t help. GDM is clearly a hazard, and the solution is to reduce consumption of carbs which promptly become BG, which obviously includes all simple/added sugars.

Amber
2 years 4 months ago

I hate that sugar is in everything! I recently went to purchase some canned crab meat and couldn’t find any without sugar. Why is sugar in crab?!

Wenchypoo
Wenchypoo
2 years 4 months ago

Or HFCS in pickles?

Brad
Brad
2 years 4 months ago

Or yellow dye #5 in dill pickles??

Jack Lea Mason
Jack Lea Mason
2 years 4 months ago

Make your own pickles. Homemade pickles are probiotic and better than anything sold in a store.

Colleen
Colleen
2 years 4 months ago

My husband can’t find his unsweetened relish anymore, “everyone” wants the sugar!

Robin H
Robin H
2 years 4 months ago

Beef jerkey is the most annoying one for me. I’m trying to buy a high protein, paleo snack, but they’re all loaded with sugar!

Susan
Susan
2 years 4 months ago

I completely agree! Finally gave up & made my own. It was worth it.

G2
G2
2 years 4 months ago

My friend turned me on to these:
http://www.primalpacs.com
No sugar added to the jerky. Pretty good. Not cheap exactly.

Lou
Lou
2 years 4 months ago

Look for Epic products. Like jerky, but not as dry and designed to be paleo. Comes in Bison, Beef, Lamb, and Turkey and they taste great. All the stores around here seem to carry them, but some places are more expensive than others. Not affiliated, just a happy customer, YMMVYYY.

Wenchypoo
Wenchypoo
2 years 4 months ago

Sugar is the opiate of the masses here, and guess who wants us all doped up so we can be more easily manipulated? I’ll give you 3 guesses.

Karson
2 years 4 months ago

Blue raspberry Illuminati?

Eric
Eric
2 years 4 months ago
I found it quite easy to be addicted to sugar throughout my life and lately i was surprised about the natural sugar content even of products like fresh milk and “natural” yoghurt. In Spain, one can see the percentage of sugars on most of the food labels. most of the packaged bread here has added sugar. small bakeries do not label their bread. There had been years of my life in which i thought i am not ingesting great amounts (i ate few grains and starchy foods) but i had a lot of milk. I guess that is because of… Read more »
Wild Bill
Wild Bill
2 years 4 months ago

For reference, that strict 10g recommendation equates to half of a medium apple per day.

primalplum923
primalplum923
2 years 4 months ago

But that wouldn’t be “added” sugar, would it? It seems added sugar is that which is added to foods to enhance their sweetness. The need for sweet should be monitored, but it seems to me that 10 grams from a piece of candy and 10 grams from half an apple should not be considered equivalent.
My question all along as I read the article was, “How is added sugar defined?”

Vanessa
Vanessa
2 years 4 months ago

Thank you, that’s right. Added sugar is the teaspoon of sugar I put in my tea? Or the 4 tablespoons that is in the milk that I put in my tea? Not sure about this.

Jessica O
Jessica O
2 years 4 months ago

Added sugar is sugar not found naturally in a food. So in your case it’s the tsp you put in your tea/coffee. The milk sugars (lactose) are naturally occurring and a part of the milk.

TeeDee
TeeDee
2 years 4 months ago

I thought I read 10%…I guess 10grms would be 2 1/2 tsp. of sugar or as you say, half an apple (on the smallish side).

tw
tw
2 years 4 months ago

If you eliminate sugar for a period of time you will really get a sense of how sweet many things really are. They become literally unbearable to eat.

You will also notice the impact of too much sugar by the following day. I find headaches and lethargy are common responses.

Elimination is a great way to gain perspective on how much sugar one might actually tolerate and need.

Martha
Martha
2 years 4 months ago

When do sweet things become unbearable to eat?

I have cut out all added sugar, including splenda, wheat, corn, potatoes. I only occasionally eat fruit, but not bananas.

Its been two and a half months. I can go longer between meals without getting shaky and can tell when something has sugar in it but nothing tastes too sweet yet.
Thanks

GrannyGrok
GrannyGrok
2 years 4 months ago

It took me two years to find sugar sickly.

TeeDee
TeeDee
2 years 4 months ago

You’re right about the unbearable sweetness. When I keep sweet tastes at a very low level, I find myself cringing even at the sight of sweets, let alone the taste.

Nocona
Nocona
2 years 4 months ago

I hadn’t had a soft drink in 7 years until I took a sip the other day…and I spit it out about 5 feet onto the grass. It was god awfully sweet. I imagined it would have been easier to take a deep drag on a cigarette.

Shary
Shary
2 years 4 months ago

I wouldn’t take anything recommended by the IOM very seriously. They are frequently all wet.

AustinGirl
AustinGirl
2 years 4 months ago

Not to be all Ron Swanson on y’all, or anything, but precisely why do I care if my government sets an upper limit on sugar consumption or not? I already ignore their hype about “wholesome” whole grains, and I will likely ignore any upper limit they set anyway, because the odds are that it will be too high for me. Self determination, baby!

TeeDee
TeeDee
2 years 4 months ago

I think the masses who don’t frequent pages like MDA need to at least be aware of an upper limit, whether they follow it or not. I’m totally with you that some of us who’ve looked for the truth about nutrition no longer care one whit about so-called ‘conventional wisdom’ from those who misled us for decades…

Jonathan
Jonathan
2 years 4 months ago
The problem is though, that even with an upper limit, the “masses who don’t frequent MDA” will still think they are being healthy while they are eating below that limit but then supplementing the rest of their diet with whole grains while avoiding the dangers of red meat and butter. That said, I would love for companies to be required to list added sugars, so that I know if the dairy or whatever product I’m eating naturally has X carbs or if half those carbs are being added in. Also, as a random aside, I would highly recommend John Oliver’s… Read more »
Dorothy
Dorothy
2 years 4 months ago

THANK YOU for pointing out the lunacy of going by government recommendations! I grew up with the “4 food groups” which later changed to the “food pyramid” and now I think we have some colorful plates from Michelle Obama. Government recommendations follow cultural trends, conventional wisdom, and questionable research. My employer’s “wellness” programs also promote lots of “healthy whole grains” etc. Having a good dose of Ron Swanson skepticism is the healthiest approach there is!

pkjody
pkjody
2 years 4 months ago

Yeah my employer’s wellness program promotes whole grains almost exclusively. We even have “healthy” snack stations in our offices which are all fruits, whole grain granola bars, etc. No proteins or fats to be seen. We also have a diabetes support network as part of our wellness program. It’s not hard to see why so many people use it since our wellness program is promoting the development of diabetes anyway. *sigh*

pkjody
pkjody
2 years 4 months ago
I’m not going to demonize sugar too much. Inherently I wouldn’t say it’s not that dangerous but can be a real time bomb for some people. I was eating my fair share of sugar. Pure white sugar and other refined sugars. Yum!! But when I stopped, the fat literally started to melt off of me. I cut carbs to about 100g a day and like others have mentioned here, my clothes didn’t fit anymore. The same didn’t happen when I cut out fat years ago. Now that I’m eating mostly primal I can say that I’ve never felt or looked… Read more »
Anna
Anna
2 years 4 months ago

The size change is ridiculous – even I see it and I’m not even out of my teens. When I was a slim age 12, a 14/16 girls shirt was too small. Several years later, I can fit into most 14/16 girls shirts with room to spare.

It’s nuts! And that sugar addiction is awful. Don’t get me near the self-rationalizing self. “Well since the maple sugar candy is made out of 100% pure maple sugar, its technically paleo,”

just no. stick with mandarin oranges, 🙂

Cyndi K.
Cyndi K.
2 years 4 months ago

Atta girl! Impressived.

Anna
Anna
2 years 4 months ago

Thanks! It’s been a long, hard, road, but I’m getting there! 😀

Debbie
Debbie
2 years 4 months ago

Totally agree Anna. Maple syrup, coconut sugar, honey etc, still all sugar, and after avoiding sugar for 2 1/2 years, something with any of those sweeteners tastes horribly sickly to me. To me, 3 or 4 fresh raspberries every now and then is the best dessert.

Anna
Anna
2 years 4 months ago
You are so right, Debbie! Story: I just made some great Paleo Dinner Rolls : http://www.tastesoflizzyt.com/2014/01/27/paleo-dinner-rolls/ And I was thanking God because it (deep breath) actually looked like food! It also tasted great too! So, thinking I was over sugar, I put some of my old, Farmers’ market bought Strawberry Rhubarb jam on one, and it’s amazing what that can do. I had, literally, a *teaspoon*, and the fridge beckons with the call of SUGAR!! Ahh, the wonders of brain fog while completing AP US History homework. Y’all adults have it easy! 🙂 It’s amazing what we do to our… Read more »
Debbie
Debbie
2 years 4 months ago

I find sugar so addictive, that if I even have some 90% cocoa chocolate in the house, I constantly crave it! So my house is sugar free; the sweetest thing in it is a couple of punnets of berries.

roy
2 years 4 months ago

shouldn,t we be talking about insulin load or fasting glucose numbers?

Janis
2 years 4 months ago

Since I found out I was allergic to cane sugar I really watch the labels. I can now tolerate a little found in ham and bacon – but I don’t eat any other sugar, no juices, and a little maple syrup and honey. It would be interesting to see my triglycerides number.
Hubby and I are much healthier without grains or sugar.

Jay
Jay
2 years 4 months ago

What about comparing “sugar” to thinks like grain carbohydrates? Since a lot of those have an equal effect on blood glucose after eating them. The general population seems to think only if something is “sweet” to the taste is it “sugar” – e.g. a bagel can convert into as much sugar as a donut.

Brad
Brad
2 years 4 months ago

agreed, starches, grains, and sugars are all broken down into simple sugar molecules. the problem with the added sugars is they are frequently from fructose, which is metabolized differently in the body than glucose. fructose goes straight to the liver, and can have serious health consequences. NAFLD. diabetes, metabolic syndrome, etc. if this is a subject that you are interested in learning about I would suggest looking into some work by Robert Lustig, an endocrinologist who explains the difference brilliantly in his speeches, and videos online.

Debbie
Debbie
2 years 4 months ago

There are so many studies that show that fructose is uniquely damaging to the body. I think our liver can only cope with about 15g of fructose per day, then the risk of NAFLD and metabolic derangement increases.

Deborah Cain
2 years 4 months ago

Dogs over cats? Really?

MIchael Alber
MIchael Alber
2 years 4 months ago

I don’t know what to make of sucrose. The glycemic load is not as high as a white potato although it is empty calories that is not needed. I think in general the focus should be on refined carbs rather than just demonizing sucrose. Plus, it totally depends on the person’s body. An athlete would need more carbs and a quick glucose fix to replenish glycogen levels.

Mark N
Mark N
2 years 4 months ago

sugars are not an essential nutrient, can we say gluconeogenisis, if our body needs glycogen, it can make it.

MIchael Alber
MIchael Alber
2 years 4 months ago

Sugar is not essential but we are hardwired to like it.

Primal Beast
Primal Beast
2 years 4 months ago

While evolving sweet meant good for you and not dangerous. Where as bitter was generally poisonous. And the foods that where sweet had no where the amounts of sugar that they have now. They get all thier sweetness from selective breeding and also all the GMO’s.

TeeDee
TeeDee
2 years 4 months ago

Though we may be hardwired to like it because of evolution, we’ve also gained knowledge about what our super sweet fruits and processed foods of today can do to our blood sugar and insulin response. No one is doomed to have a sweet tooth as long as they use the rational, reasoning part of the brain to control our intake of it. Not easy at times if one has been a stress eater or had mothers who quieted them with corn syrup on their soothers (thanks, mom), but we can do it. Many have…

Mark N
Mark N
2 years 4 months ago

I think freaking out over a few grams of sugar in a cup of coffee is real, for me. I’m trying to beat cancer ( and beating it). Going into Keto was a key.
So, if one looks at the rate of heart disease and cancer and compare it to the amount of sugar consumed in this country, one will see a correlation.

TeeDee
TeeDee
2 years 4 months ago

All the best in your battle with cancer. I would give up virtually all carbs if I ever developed cancer, as well.

Keith
Keith
2 years 4 months ago
The “government” can make all the edicts, decrees, fiat proposals it wants. Experts can line up as they do…and change their minds…as they do. I do not really care what the other countries are doing. What we need is information, reliable knowledge, not politicized pablum ( a sugar?). This is more difficult than commonly thought. However, that aside, what makes America exceptional is that we value individual freedom with rights established in Constitution and not fads established by politicians into laws that ultimately make us all potential crooks, somehow..sometime at the whim of unelected bureaucrats. Mark…keep up the good work… Read more »
Catherine W
Catherine W
2 years 4 months ago

Points for using the concept of a morphogenetic field in the satirical section! 🙂

TeeDee
TeeDee
2 years 4 months ago

lol, that satirical section actually stressed me out! I thought that either Mark or myself had lost it. I was so relieved when he ‘finally’ said he was kidding.

Josh
Josh
2 years 4 months ago

“Like … Star Wars over Star Trek…”

I don’t know if I can read this blog anymore. Mark is now saying things that are blatantly wrong…

TeeDee
TeeDee
2 years 4 months ago

Hehe, agreed. That was dangerous ground to tread :p

bill
bill
2 years 4 months ago

Sugar-what is sugar ?I ask that seriously Why because i workout For energy and glycogen replacement we have a selection of supplements , glucose, malto dextrin , cyclic dextrin , waxy maize starch , vitargo all designed to break down in the body and give energy-.Doses can be quite high easily in excess of 50 gms which surround the workout , then you have additional sources throughout the day. So should i be consuming this amount around workout or at all ?

thanks

Brad
Brad
2 years 4 months ago

You don’t need sugar to fuel your workouts-use coconut oil and become fat adapted so that your body becomes an efficient fat burning machine….using fat as the sole source of fuel. I do an intense, early morning workout 3X/week with weights and HIIT on an empty stomach with only a tablespoon of coconut oil pre-workout. No problem. BTW..in recent months I’ve lost 15 lbs from 200+ to 185, retained my strength, and have boundless energy. BTW #2–I am 62 years old.

bill
bill
2 years 4 months ago

thanks for the reply.Nnot sure i want to loose weight though =more interested in gaining muscle mass , currently weigh 69kg and would like to gain approx 6kg slowly.
i understand coconut oil is more solid rather than oil, can you disguise the taste with anything ? Im just a bit younger than you , not much and want to be the best i can be .Training is nothing new for me but im trying to move it up a notch and look better than ever by manipulating diet.

Brad
Brad
2 years 4 months ago
I have never thought much about disguising the flavor as coconut oil is pretty benign in terms of flavor. It is solid up until around 76 degrees F then it starts to liquefy. You can add it to smoothies and other foods as well. It is my “go to” oil for frying eggs, etc as it can withstand high cooking temperatures without breaking down into harmful by-products. I made some Paleo muffins yesterday and coconut oil and coconut flour were among the ingredients. FYI..the weight I lost was almost entirely fat as I retained all my muscle mass–I believe I… Read more »
bill
bill
2 years 4 months ago

Thankyou for all your replies but where do you stand on starches providing energy. As mentioned previously starches are available to fuel workouts and replenish glycogen , examples being waxy maize starch and Vitargo and maltodextrin thanks

Larry
Larry
2 years 4 months ago

So honey and molasses have different metabolic properties. Fructose by way of whole fruits is a bit different. What about pure cane sugar pre processing. While it would complicate things more than most would pay attention to, from a health perspective should the recommendations be broken down to refined vs. naturally occurring sugars ?

Jrosto
2 years 4 months ago
Since I’ve reached a healthy weight, and I am trying to maintain that weight, I have been keeping a close eye on what I eat and logging my food intake on MyFItnessPal. MFP lists my daily sugar goal at 86 grams/day. My average sugar intake over the past week is 30.2 grams/day, and I am very happy with that. I can’t imaging reaching the 86 grams/day goal. I don’t know where MFP comes up with the sugar goal, but it is way high. Now roasted beets are like dessert to me, very sweet and very delicious 🙂
Jeff
Jeff
2 years 4 months ago

You know that you can change those goals in MFP? You can also change the goals individually to reflect high fat/low carb goals 🙂

Jrosto
2 years 4 months ago

Thanks Jeff;

I did change my Macro goals to reflect the PB. The sugar goal is not one I really look at often as I very rarely eat anything with added sugar.

Jrosto
Jrosto
2 years 3 months ago

Turns out MFP sets the total sugars goal at 15% total calories.

Diana
Diana
2 years 4 months ago

I live in the UK. Suggest you all read Pure White & Deadly – How sugar is killing us and what we can do to stop it by by John Yudkin. This was first published in 1972, revised in 1986 and reissued in 2013 with a new introduction. Professor John Yudkin did his research in the Department of Nutrition at Queen Elizabeth College. He was vilified by the sugar lobby. Its interesting reading.

Louise
Louise
2 years 4 months ago

I also suggest anything by Dr. Robert Lustig, a pediatric endocrinologist at UCSF. There are various Youtube videos, including ‘Sugar – The Bitter Truth’ (slightly technical) and a book entitled ‘Fat Chance’ (quite readable). He seems to be on a crusade to cut sugar consumption, because he sees the deleterious effects it has on people.

chaz
chaz
2 years 4 months ago

Mark, you keep going back and forth between sugar and ‘added’ sugar. My diet is very strict, all I eat are vegetables and fruits… add in yogurt (plain) and I have over 50 grams of sugars… none of it added. I find articles like this VERY frustrating!

xxlarge
xxlarge
2 years 4 months ago
The India numbers are absurdly inaccurate. They probably come from an official Indian government source. There’s more than 5.6g of sugar in each cup of chai. The average Indian probably consumes 3-4 cups of chai a day. Each cup will be accompanied by one or two “biscuits” (in American English: cookies). They regularly consume soft drinks and fruit juice (with added sugar of course). Then there’s the ubiquitous mithai, or sweets. THEN one can start talking about mangoes and papaya and such. India, furthermore, is the only culture I’m aware of that speaks of snacking as “time pass”, literally just… Read more »
TeeDee
TeeDee
2 years 4 months ago

I thought that number sounded way too low as well–thanks for the specifics..

Mooncow
Mooncow
2 years 4 months ago

If my glycogen stores (fat cells , spleen , big toe) is full from eating a “healthy diet” of cereal and pasta how much sugar is excessive?

glorth2
glorth2
2 years 4 months ago

[sarcasm]But Europe is communism![/sarcasm]

Clay
2 years 4 months ago

I have a simple policy. Added sugar is absolutely unnecessary and has zero upside. Every gram of sugar contributes nothing and slowly chips away at our health. So we all should strive to achieve zero added sugar – knowing full well we will fail and that’s ok. It’s an impossible goal, but shooting for that goal keeps us in the safe range. As soon as you pick any number, be it 10 grams or 50 grams, you set yourself up for a slow drift into the danger zone. It human nature.

Curtis
Curtis
2 years 4 months ago

I agree. Zero is my goal, too. I often fail, but I more than often succeed on a daily basis.

Energy!
Energy!
2 years 4 months ago

Sugar is the camel that is constantly trying to get its nose under the tent…into my diet, that is. Whether in the guise of “healthy” fruit or fruit derivatives (juice, jam, etc.) or poured relentlessly into almost every processed food, I aim for the goal of near zero every day. Same for powdered grain products (i.e. made of flour) though the goal of 0% every day is much easier since we’re gluten free.

Harry Mossman
2 years 4 months ago
I love the United States. I always try to buy American-made products, which is hard to do. To the extent that I take an interest in events like the Olympics and the World Cup, I root for us. But the examples keep piling up of areas where we are NOT the greatest country in the world. Far from it, as in this case of sugar. Nearly everyone in this country is seriously addicted to sugar and/or something else, or addicted to many things. It is not like “I’m a chocoholic, Heehee.” Like it is time for an intervention. America, YOU… Read more »
Brad
Brad
2 years 4 months ago

How does the average person stop when the US government provides subsidies to farmers encouraging them to raise GMO corn, soybeans, wheat, sugar beets, etc. What else will the USDA promote as a major part of the preferred diet than these products?? They have to market them somehow. And it is comforting to know that as we (not me) consume all those grains and sugars that we are also receiving our daily dose of Roundup herbicide (glyphosate).

Harry Mossman
2 years 4 months ago

Yes, I agree. The government is owned – lock,stock and barrel – by big corporations. Oh, and by China.

Luiz
2 years 4 months ago
I eat NO refined sugar, no sweetener, no flour, very, very few grains, sometimes I pass months without them. No gluten, no wheat, so no carbs no sweet no cake and not even diet or light foods no sugar at all I follow PALEObut I do not worry about fruits. I eat them) apples bananas, avocados concounuts pears, I avoid mango and grapes but apples I love. I follow PALEO diet and my blood tests are ok! And I am not afraid of fat! So do not turn the easy things into the hard ones. Come on! I cut all… Read more »
Janice James
2 years 4 months ago

If you were diabetic, your glucose monitor would inform you that many fruits are, indeed, not good for your health. Personally, I also stay away from things like raw carrots, which send my blood sugar sky high and keep it there way too long. A glucose monitor takes away a lot of the guesswork.

Caro Lina
Caro Lina
2 years 4 months ago

Did you have more luck with cinnamon mixed with it? I read somewhere that it helps with blood sugar. If you have the monitor you could probably tell me if it’s true or not.

Janice James
2 years 4 months ago
I did take cinnamon tablets for a while. I didn’t notice any difference. I have no trouble keeping my blood sugar in range, though, if I stay away from carbs and don’t eat too late at night. It stays between 85 and 105 all day. Any carb sends it up and it takes too long to come down. Eating cinnamon with an apple doesn’t change that. The best thing I’ve found is to cut up the apple and only have a slice at a time and don’t eat more than half an apple in a day’s time. If you’re not… Read more »
Raena
Raena
2 years 4 months ago

Sugar is everywhere and IN everything!
Even in medicine, supplements (!), etc.

The only way to try to get a handle on the “hidden sugar” is basically cook/prepare everything you eat so YOU control
what is in your food.

Eat on the most basic of levels: your own gathering and eating raw OR gathering your ingredients and cooking/preparing from scratch. 🙂

Not an easy task for many that have relied on prepackaged, prepared, or restaurant foods.

Jed
Jed
2 years 4 months ago

I know dried fruit is a no-no but I do love prunes and that’s what I snack on.

lyn
lyn
2 years 4 months ago
I was a boy in the 1950’s, every food was not super sweet. You usually had to add sugar, cane sugar or beet sugar, if you wanted extra sugar. Adults usually monitored children’s diets, not allowing them to have just sugar everything. There were binge times of course, and exceptions, but in the main, sugar use was not excessive everyday. Home gardens, standard grass fed beef fattened with corn for a few weeks before slaughter, fresh fruit in season, no High Fructose Syrup. You had to sneak candy. Chocolate was a treat. Now our normal is to expect all foods… Read more »
Michelle
Michelle
2 years 4 months ago
I think sugar has become way too insidious in our foods and it has changed our palate. I buy organic tomato sauce for my husband and daughter, in part, because it has half the sugar of any regular commercial brand. Overall, the whole article makes me feel even better about moving to primal, I’m still eating fruit with every meal but just one clementine with breakfast, 6 grapes with lunch and less than a quarter cup of raspberries or blueberries with dinner. Yes, I still have two dark chocolate covered almonds every night but even with that I’d say I’m… Read more »
Rick
Rick
2 years 4 months ago
I was raised eating a lot of sugar. I love it. I’ve gone low carb a few times and lost my craving for it, but I have never gone back to eating sugar afterward and found it too sweet to eat. The first bite may be overwhelming, but subsequent bites start to taste really, really good again. I’m an addict I guess. I have 3 or 4 pints of Ben & Jerry’s every week, have for many years now, couple of decades, probably. (But not other sugars.) Love that ice cream, and feel great while eating it, and, if I’ve… Read more »
Primal Beast
Primal Beast
2 years 4 months ago

My quess is that this site is for people who dont want to die before thier time and they do not want to be on meds when they do die of old age. ????

Primal Beast
Primal Beast
2 years 4 months ago

Oh yeah Ben and Jerry said Thank You!!!????

Rick
Rick
2 years 4 months ago

Shrug. So do the guys who produce all the other foods, many of them “primal” which I also eat.
: )

Clay
2 years 4 months ago

That seems like an awful lot of ice cream, but hey, if you feel great doing it, and your blood work is good, and you stay active – so be it. We’re all different. My Mom’s a hyper responder to fructose. She shaved 300 points off her triglycerides in two months just dropping all fruit but berries. Crazy response!

Rick
Rick
2 years 4 months ago

Excellent point re your mom, and I can believe it. While fruit has fiber to help mitigate the impact of its sugar, ice cream has fat, and that really slows absorption (and stomach emptying) a lot more. When I substitute fruit for the ice cream, I’ll start gaining weight within 24 hours.

Caroline
Caroline
2 years 4 months ago

Hi, Mark! Great article–except for the fact that cats are clearly superior to dogs! 😉

You say you greatly prefer absolute limits on sugar rather than a percentage of calories. What absolute limit do you recommend, personally? How many teaspoons or grams?

Thanks!

Marcos
Marcos
2 years 4 months ago

I think part of the issue with the India numbers have to do with carbs intake which are effectively sugars. I know this article is about added sugar but consider the fact that you could have ZERO added sugar and still be consuming hundred of grams per day of sugar in the form of starchy grains and vegetables…which leads to the exact same effect as tons of sugar.

Shari
Shari
2 years 4 months ago
Once again, thanks are in order for you Mark on bringing up an important subject that we all need to hear! There are many ways Americans are exceptional both good and bad. Wouldn’t it be great if we could lead the revolution on stamping out excess sugar? Easier said than done. I have struggled with sugar over the years on my health journey. It is the one ingredient that has killed my attempts at being truly healthy. I have reached my weight goals but sugar is always lurking around the corner all too eager to take me back to the… Read more »
Cindy
Cindy
2 years 4 months ago
I do not think we can blame the change in sizing of clothes all on poor nutritional choices. We overall have access to more nutritional foods year round and are eating healthier which is producing taller kids with body size balanced to the height (not fat) so adjustments to clothing sizing had to be made. My son who just turned 14, over 6 feet tall wears a size 14 shoe and he not the tallest one of the group of friends he runs around with. When I was his age it was hard to find a guy close to 6… Read more »
Jack Lea Mason
Jack Lea Mason
2 years 4 months ago

I agree! Kids today are much bigger. I think it may be the growth hormones (or whatever makes a steer reach harvest size in 18 months instead of 26 months like it used to) in the industrial food supply.

Kristen
Kristen
2 years 4 months ago

I get the sugar thing, eat very little of it, and feel better because of it. But someone PLEASE tell me how to deal with the issue with my children! Candy is not just given on holidays anymore, but literally every day from teachers, Sunday school helpers, well-meaning neighbors, banks, store clerks etc. Then I’m the bad guy who limits it (and throws it away when I can). They SNEAK it all the time now! How do I win this battle against society?

Rick
Rick
2 years 4 months ago

You’re not just battling society, sugar tastes good and the brain likes it. It’s an instinct that requires mainly willpower to overcome. Sadly. But read up on the concept of sugar blocking, and ask your kids to never eat their candy, snuck or otherwise, on an empty stomach. At least they’ll keep the damaging blood glucose/insulin spikes down.
: )

Clay
Clay
2 years 4 months ago

In my home we have a one treat a day policy. That’s it. I think a child knowing they are guaranteed a treat of their choosing every day takes some of the pressure off to sneak around. But I sympathize. Sugar is no longer a treat in our society, it’s a staple, and we are paying a terrible price for it. What society creates conditions that give 1/3 of our children type II diabetes? It’s pure evil. There’s no other way to describe it.

Jack Lea Mason
Jack Lea Mason
2 years 4 months ago

That can be managed. I live with a spouse that thinks everyday should be Halloween, Christmas, and Easter. She can’t pass a checkout stand without the impulse purchase of goodies for her little angels. She considers it punishment to deny a child their demands for sugar. My son complains of migraines my daughter has cavities. I’m the villain for pointing out the obvious.

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