Should I limit my sugar intake?

"Should my sugar intake be kept to a certain amount of grams per day?" is a common question we get from members.

Unless you've been given instructions for your sugar intake from a healthcare provider the answer isn't black and white.

Part of the answer depends on where the sugar comes from.

Refined sugars are mainly sourced from sugar cane and are commonly added to things like baked goods, candy, chocolate, coffee flavorings, and sweetened drinks.

Sources of refined sugar tend to be high in calories so if you're aiming to eat a diet high in nutrient-dense, whole foods then you probably don't want to be eating these on a regular basis.

You might be thinking, "I don’t consume those foods, so why is my sugar so high on my food tracking app?" And that's an excellent question!

You’ve likely heard of naturally occurring sugars — but what does that mean?

Carbohydrates are composed of three main components: fiber, sugars, and starch. Our bodies don't digest fiber, but both sugar and starch are converted by our bodies to glucose (which is a sugar) which is what we rely on for energy, performance in the gym, and replenishing muscle glycogen after training.

For example, fruit is a fantastic pre-workout snack option because it's high in natural sugars, while also being a whole food that's rich in nutrients.

So make sure to look at the quality of the carbohydrates you are intaking. If most of your carbs are coming from foods made by the earth rather than jelly beans then you're on the right track!

Another element of the “sugar question” to consider: when you consume more sugar do you notice yourself more tempted to continue consuming high-sugar foods? If so this could be a reason for you, personally, to monitor your sugar intake.

Many high-sugar foods are refined, tasty, and hard to stop eating. We digest and absorb the energy they contain quickly and easily. They overstimulate the reward/pleasure centers in our brain so we tend to overeat them.

These foods and our brain's response to them (rather than the sugar by itself) can often lead to overconsumption.