Ah, sugar. The magical dust that makes cookies irresistible, coffee drinkable, and breakfast cereals marketed as "healthy" (spoiler: they’re usually not). But what is sugar, really? And how much should you actually be consuming? Buckle up fiber friends and let’s dive in because not all sugar is treating the same by the body.
What Is Sugar, Exactly?
Sugar is a type of carbohydrate, and like all carbs, it provides the body with energy.
The most common form you know and love (or fear) is sucrose, found in everything from candy bars to ketchup (yes, ketchup). But sugar comes in many forms, including:
- Glucose – Your body’s preferred energy source, found in many foods.
- Fructose – Naturally present in fruit and honey.
- Lactose – The sugar found in dairy products.
The key difference? How quickly your body absorbs these sugars. Naturally occurring sugars in whole foods come with fiber and nutrients, slowing down absorption. But added sugars? Those hit your bloodstream like a sugar-fueled rollercoaster.
How Much Sugar Should You Have?
According to the American Heart Association (AHA), the recommended daily limit is:
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Men: 36 grams (9 teaspoons)
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Women: 25 grams (6 teaspoons)
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Children: Around 12-25 grams, depending on age
American adults consume an average of 77 grams (almost 20 teaspoons) of sugar per day, which adds up to around 60 pounds of added sugar per year, according to the American Heart Association (AHA).
For context, a single can of soda often contains 40 grams of sugar—so if you’re sipping that with your lunch, you’re already over your daily limit. Yikes.
Why Do We Need Sugar?
Your body breaks down sugar into glucose, which fuels your brain, muscles, and cells. Without it, you’d feel sluggish—like a phone at 1% battery.
But here’s the catch: you don’t need tons of added sugar. Your body gets all the glucose it needs from whole foods like fruits, vegetables, and whole grains—without the sugar crash that comes from processed junk.
Natural Sugar vs. Added Sugar: What’s the Deal?
Not all sugar is created equal. Here’s how they stack up:
Naturally Occurring Sugar (Good Cop):
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Found in fruits, dairy, and some veggies
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Comes bundled with fiber, vitamins, and minerals
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Slowly digested, leading to a steady energy release
Added Sugar (Bad Cop):
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Found in sodas, candies, baked goods, and processed foods
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Lacks fiber, meaning it hits your bloodstream fast (hello, sugar crash)
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Excess intake is linked to obesity, diabetes, and heart disease
Think of it this way: An apple and a soda may both contain sugar, but your body reacts very differently to them. The apple’s fiber slows absorption, while soda floods your bloodstream with sugar, triggering a crash and a craving for more sugar.
Should You Quit Sugar?
You don’t need to banish sugar altogether. Just be mindful and try to select natural sugar sources when possible, like fruits, cut back on the sneaky added sugars in processed foods, and savor the occasional treat (because life without cake is a life unexamined).
Bonny Fiber: A Sweet Solution Without the Bad Sugar
Looking to cut back on added sugar but still want a tasty, gut-friendly option? Enter Bonny Fiber Powder—a premium, plant-based fiber powder supplement that keeps you full, supports digestion, and helps regulate blood sugar levels.
Here’s the sweet deal:
- No artificial junk—we use monk fruit, an all-natural sweetener, with a dash of coconut sugar.
- Our fiber + fruit bars? They get their sweetness only from real fruit—no refined sugar cane.
- Deliciously flavored with natural ingredients, so you get the best of both worlds: taste and health.
As always, we wish you pleasant poops.
Sources: American Heart Association, Harvard Health Publishing, and USDA Dietary Guidelines
