Categories: Weight loss

How much sugar can you eat each day to lose weight?

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Discover how much sugar you can eat each day to lose weight.

Sugar, especially the added sugar found in packaged foods and sweets, is not good for health.

Sugar is one of the main culprits for weight gain, as it provides zero nutrients, but a lot of calories.

This is what causes weight gain and in the long term other problems such as obesity or heart problems.

We tell you how much sugar you should eat each day if you don’t want to sabotage your weight loss.

How much sugar can you eat each day to lose weight?


Keeping sugar low for overall health

The World Health Organization (WHO) recommends that only 10% of the daily calories in the diet come from added sugar.


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So if we managed to reduce this percentage to 5%, approximately 25 grams/day or the equivalent of about 6 teaspoons/day (recommended by the American Heart Association) the health benefits would be many.

What is the sugar threshold for weight loss?

There is no specific number of grams of sugar that you should eat to lose weight. 


Bread, some drinks, dairy products, fruit, and even vegetables contain carbohydrates, which are sugars, and should make up 45-65% of our diet (approximately 225-325 grams of total carbohydrates).

These sugars are necessary for our daily diet. The amount we should take will depend on how many daily calories we need, especially if we want to lose weight.

But when we talk about added sugars, it is recommended that, following the criteria of the World Health Organization, they are not more than 10% of daily calories. For example, for a 2,000 Kcal/day diet, it would be 200 Kcal/day. which is the same about 50 grams of added sugar per day. 

How can we differentiate carbohydrates from added sugars?

To differentiate sugars from carbohydrates from added sugar, it is important to consult the nutritional label of the products we buy, which are those that may contain added sugars.

Foods, such as fruits or vegetables, contain carbohydrates, but no added sugars, so we have no problem with these.


If we look at the nutritional label, we see that it indicates the amount of carbohydrates it contains, and of this amount how many are sugars. 

If what we want is to lose weight, the most appropriate thing is that instead of taking into account only the amount of grams of sugar, we look for foods that, although they contain sugar, are also rich in fiber, such as whole grains, fruits, and vegetables.

These foods will help us lose weight since fiber makes sugars absorb more slowly, and it will also keep us satiated for longer.

The refined sugars are digested and cause an increase in blood sugar faster, which can alter the levels of insulin and cause weight gain. 

It is advisable to limit added sugars and refined carbohydrates, and if we choose packaged foods better those that have less than 10 grams of sugar on the label.


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