How much sugar should I add to my tea or coffee?

For many people, sugar is added to tea and coffee to enhance flavor and make them easier to drink… but too much sugar is linked to weight gain, diabetes, heart disease, and skin problems… So how much sugar should you add to these drinks?

The World Health Organization (WHO) recommends that added sugar intake should be less than 10% of daily calories and ideally less than 5% for better health benefits. The UK National Health Service (NHS) advises against consuming more than 30 grams of sugar per day, while the American Heart Association recommends limiting added sugar intake to 25 grams (about 6 teaspoons) per day for women and 36 grams (about 9 teaspoons) per day for men.

The WHO guidelines do not mention the amount of sugar in fresh fruits and vegetables and the amount of sugar available in milk, as there is no reported evidence of adverse effects from consuming these types of sugars. The guidelines advise against consuming hidden sugars. For example, a can of sugary soda contains up to 40 grams (about 10 teaspoons) of free sugar.

Use 1 teaspoon (4g) of sugar per cup of tea/coffee.

So, when making drinks at home, how much sugar should you add to avoid ruining the flavor and putting a strain on your health?

Sugar content for regular tea/coffee

A typical cup of tea or coffee usually contains 1-2 teaspoons of sugar (4-8g). If you drink multiple cups a day, this amount of sugar can build up quickly. Try reducing your sugar intake gradually, switching to jaggery (a natural sweetener made from sugarcane juice), honey, or stevia. Aim for only 1 teaspoon (4g) per cup and avoid adding sugar to each cup throughout the day.

For iced coffee or iced tea

Cold coffee and iced tea can contain as much sugar as soda if you're not careful. Use unsweetened almond milk or oat milk and gradually reduce your sugar intake. Aim for 1 teaspoon (4g) per serving or use natural alternatives.

You don't need to eliminate sugar entirely, just be mindful of the amount you add. If you can keep your sugar intake below 6 teaspoons a day, you can still enjoy your favorite drinks while staying healthy. Experiment with less sugar and natural alternatives to find the balance that works for you.

Fruits already contain natural sugars; do not add more than 1 teaspoon (4g) per smoothie.

For homemade juices, smoothies, and milkshakes.

Fruits already contain natural sugars, so there's no need to add sugar; use (take advantage of) the natural sweetness of the food. If you must add sugar, limit it to 1 teaspoon per cup. Instead, mix sweet and sour fruits to balance the flavors.

Pureed fruit, milk, and yogurt make a delicious smoothie, but adding sugar can turn it into a 'sugar bomb'. Don't add more than 1 teaspoon (4g) per smoothie if needed.

Do Minh

Source: https://giadinh.suckhoedoisong.vn/nen-them-bao-nhieu-duong-vao-tra-ca-phe-17225032716112159.htm