In the newly released dietary guidelines for 2016, the diet experts recommend that individuals should not get more than 10 percent of their calories from added sugar.
For an average American, the added sugar accounts for more than 13 percent of the average diet or 270 calories per day, according to the data in the Dietary Guidelines for American report.
However, sugar is not toxic, despite the rumors spread by the health bloggers.
"Our bodies are perfectly equipped to metabolize it just fine," says Men's Health Nutrition Advisor Alan Aragon, M.S.
However, when asked if sugar causes diabetes, Aragon mentioned that the genes and the amount of body fat play a bigger role in causing diabetes than sugar does.
For example, excess body fat, especially if it is belly fat, can create resistance in insulin creation, which sets the stage for a decline in glucose control and can lead to prediabetes and diabetes.
"It's the overconsumption of added sugar-packaged desserts and snack foods, sugar-sweetened beverages, etc.-and underconsumption of nutrient-dense foods, and insufficient physical activity, that can play a role in the development of a range of health issues, including metabolic syndrome," says Aragon.
Although the government has mentioned that 10% calorie intake should be from sugar, yet there is no fixed limit for sugar intake. On an average most individuals need 2,000 to 3,000 calories of sugar daily depending on the activity level and age.
It is good to compare the snacks and think before consuming sweetened dishes, but not always does one need to calculate the sugar and the calorie amount before consuming.
"I wouldn't go crazy about counting how much-added sugar is in your daily diet," Dr. Hu says. "As long as you follow a general healthy dietary pattern by not drinking soda, not drinking too much fruit juices, not adding much sugar to your coffee or tea, and paying attention to the quality of the foods and ingredients in your diet, in general, you should be fine."
