When it is recommended to consume sugar

The recommendation for consuming sugar depends on the type of sugar and your health goals. Here’s when it’s generally recommended:

1. Natural Sugars (e.g., from fruits, dairy)

• With Breakfast: Including fruits in your breakfast provides natural sugars along with fiber, vitamins, and minerals for a balanced energy boost.
• Before or After Physical Activity: Natural sugars from fruits can provide energy before exercise or help replenish glycogen stores afterward.
• As Part of Balanced Meals: Consuming natural sugars with protein, fats, or fiber slows digestion and maintains steady blood sugar levels.

2. Added Sugars (e.g., in desserts, sweetened drinks)

• Special Occasions or Treats: Added sugars are best enjoyed occasionally and in moderation.
• Before Intense Exercise: A small amount of sugar, like a sports drink or energy gel, may be beneficial for quick energy during intense physical activity.

3. Low Blood Sugar Episodes

• When Necessary: If you experience hypoglycemia (low blood sugar), consuming a small amount of sugar, like glucose tablets or fruit juice, can help quickly restore levels.

General Recommendations:

• Limit Added Sugars: The American Heart Association (AHA) recommends no more than:
  • 25 grams (6 teaspoons) per day for women.
  • 36 grams (9 teaspoons) per day for men.
• Focus on Whole Foods: Prioritize sugar from whole foods like fruits, as they come with fiber and nutrients that benefit your health.

Being mindful of when and how you consume sugar can support energy balance, prevent spikes and crashes, and promote overall well-being.