Sugar- Types of sugar, How much sugar in a day, Alternatives of sugar, Is sugar harmful.

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What is sugar?

Sugar is a type of sweet carbohydrate that can add a sweet taste to every dish, and our bodies use it as fuel and burn it in energy.

It is also known as fructose(found in fruits), lactose( found in milk and dairy products), maltose( found in malted drinks and beer), Sucrose(table or white sugar), Sucralose( found in beverages and foods like chewing gum, syrups, canned fruits).

Splenda is the most common sucralose-based product used in baking and cooking.

five sugary food jars on the wooden table
Canned fruits

It plays a vital role in adding a flavour of sweetness to our snacks. But you need to know that 2-3 minutes of taste create a lifetime struggle in your body.
We can compare artificial sweeteners with drugs because they control your brain and body and force you to consume them regularly. Like drugs, artificial sweeteners can control your brain and body and force your brain to demand the same taste every day.


  • Artificial / Man-Made sugar.
  • Natural sugar.

Let’s First address artificial sugar:

Everyone absorbs this type of artificial sweeteners in their daily lifestyle in the form of soft drinks, cans, cokes, candies, chocolates, cakes, pastries, cream biscuits, packed juices, etc.

I know these things give a taste and happiness to your tongue, but you are at a loss of your health Because your body can’t metabolize these types of artificial sweeteners.

If you can’t burn it from your daily activities, your body will store them as fat in your body. It will make you obese in the long run, It becomes a reason for acne or pimples on your face, And later on, it will also develop a condition like insulin resistance type 2 diabetes.

It also increases the risk of cardiovascular disease mortality(heart disease). According to my verdict, if 2-3 minutes of taste gives you these obstacles, it’s not a good deal for any individual.

refine sugar

How much sugar is expected in a day:

The recommended intake by the American heart association:

For Men- 150 calories per day. (9 teaspoons)
For Women- 100 calories per day. (6 teaspoons)

Note: 1 gram of sugar= Four calories.

So 150/4= 37-38 grams per day.
100/4= 25 – grams per day.

You don’t have to cut artificial sweeteners from your diet, But you must limit unhealthy sweeteners.

Natural sugar:  

It means it’s not added by us externally. It’s naturally present in many foods like dates, jaggery, fruits, sugar cane juice, fruit juices, etc.
You should consider these natural sweeteners a better and safer option for your health.

At last, I want to give you some healthy advice: always pamper your body with a healthy sweet taste instead of white poison in the form of artificial sweetener.

Is sugar harmful?

External sweetness harms people who live a sedentary lifestyle which means they do a desk job, do less physical activity, and can’t do a workout.

People who do hardcore training or some physical activity can add artificial sweeteners to their diet, and sometimes they can go beyond the limitation.
When you eat sugary food and do some physical activity, you can burn artificial sweeteners throughout a workout in the form of energy.

In the second situation, if you consume some sugary food after a workout, In that situation, your insulin level is low, and your body can metabolize sugar very quickly.


Drink fresh juices in place of packed juices, drink green tea, add jaggery powder instead of artificial sweeteners, and Start consuming dates after meals instead of eating an unhealthy sweet dish.

And in the end, I want to say that please only give genuine sweetness to your body through healthy and tasty sweet options.

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1 thought on “Sugar- Types of sugar, How much sugar in a day, Alternatives of sugar, Is sugar harmful.”

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