Sugar has become an integral part of our diet. It has been so seamlessly integrated into everything, from processed foods to seemingly healthy options, that there is no way to avoid it completely. This also makes it easy to overconsume sugar, which can have negative health consequences. Therefore, not only is it important to monitor your intake, but it is also crucial to know when to have your sugary treats. We spoke to experts to understand how much sugar is ideal to have in the day and the best and worst times to have sugary treats like desserts.
Also Read: 8 Warning Signs Of Low Blood Sugar Levels
How Much Sugar Is Safe To Consume In A Day?
While sugar seems like an unavoidable part of our daily diet, the American Heart Association (AHA) clarifies that our bodies don't actually need added sugars to function properly.
The natural sugars found in fruits, for example, come with fibre, vitamins, and minerals that benefit our health. In contrast, processed foods and sugary drinks loaded with added sugars lack these helpful nutrients.
The AHA recommends men aim for no more than 9 teaspoons or 36 grams of added sugar daily, while women should limit themselves to 6 teaspoons or 25 grams. For children, the health body advises keeping the limit below 25 grams a day.
It is always advisable to swap sugary, processed foods with whole fruits that can help you satisfy your sweet tooth and get a dose of beneficial nutrients at the same time.
What Is The Best And Worst Time To Have Dessert?
According to Vaishali Verma, Dietitian at Manipal Hospital, Dwarka, the best time to eat desserts is 30 minutes before a workout or during the mid-morning hours.
The reasoning behind this timing might be twofold. Before a workout, the sugar from dessert provides easily accessible energy for your body to burn during exercise, potentially preventing it from breaking down muscle for fuel.
Alternatively, having dessert in the mid-morning might take advantage of your body's natural blood sugar levels, which tend to be higher in the morning. This could lead to a smaller blood sugar spike compared to having dessert later in the day.
On the contrary, the worst time of the day to consume dessert would be late in the night, after dinner, says Verma.
She further adds that combining dessert with a maize-based meal can be risky for blood sugar and weight management.
Maize and meals are calorie-dense, providing carbs and protein. Adding dessert on top creates a very high glycemic index meal, meaning it can cause a blood sugar spike.
Eating this right before bed is especially problematic because you won't have time to burn off the extra calories, leading to fat storage.
Verma suggests a smarter strategy: enjoy dessert as a mid-afternoon snack or even 30-45 minutes before a workout. This timing allows your body to use the sugar for energy rather than storing it as fat.
Also Read: Effect of Salty and Sugary Foods on your Cardiac Health
Side Effects Of Eating Too Much Sugar
In an interaction with the OnlyMyHealth team, Sweedal Trinidade, Chief Dietician, PD Hinduja Hospital and Medical Research Centre, Mahim, says eating too much sugar can cause several issues, both short-term and long-term. This includes:
- Increased risk of type 2 diabetes
- Obesity
- Heart problems
- Fatty liver
- Tooth decay
In the short run, it can lead to symptoms such as:
- Tiredness
- Low energy levels
- Low mood
- Bloating
Conclusion
Moderation is key when it comes to sugar consumption. While it is almost impossible to completely eliminate sugar from our diet, it is important to limit the intake and monitor how much you’re consuming in a day. Besides the type and amount of sugar you consume, when you consume it may also make a difference. While it is best to avoid eating sugar late at night, after dinner, or before sleeping, you can enjoy your desserts in the mid-morning hours or pre-workout.