How many grams of sugar should females and males in early 30's have per day?
If you mean sugar as simply sugar, the answer could be as low as "none." We do not need sugar - refined or natural, or any variation, such as honey or maple syrup in our diet at all.
But what is a maximum amount? The Zone diet would recommend a snack contain 9 grams of carbohydrate (along with 7 grams of protein and 3 of fat). Also, a small meal would be twice that, 18 grams of carbohydrate, 14 protein, and 3 fat; or a large meal, 27, 21, and 9.
But that means a large meal would only have a teaspoon (28 grams) of sugar. And it would be healthier to have carbohydrates from vegetables or whole fruit than to have sugar at all.
To learn more, take a look at my Hub, "Is there a right way to eat?"
Yeah I have to agree if you can avoid white sugar as with coffee, tea etc... I would avoid it. Get your sugar from natural foods. I would also avoid any high sugar foods after 8pm.
I take sugar (white sugar/sucrose) without limiting myself from young until now, the moment I am writing this I am seeping my coffee with full sweetness. It 3.30am in the morning. My weight stood at around 64kg (5'6") for the past 30 years. I still got my flat belly even thou I do drinks beer. I don't feel easily tired compare to people surrounding me. I never admitted to any hospital since the day I could remember.
The last time we go mountain climbing, I am the oldest and yet I reached the top 1st.
Beside no limit on sugar, I drink lot of fresh water, eat variety of food with variety of taste, sweet, sour, bitter...I eat them all.
To me the danger of eating too much sugar is over emphasized and accepted by the general public without knowing The Sweet Truth of Sugar. Read my hub by that name and make your life a sweet one.
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