Daily Sugar & Starch Intake: Recommendations & Moderation

Added Sugar Limits

The American Heart Association recommends:

• Women: ≤ 25 g (6 tsp) added sugar per day
• Men: ≤ 36 g (9 tsp) added sugar per day

This includes sugars added during processing, cooking, or at the table, as well as sugars naturally present in honey, syrups, and fruit juices. Whole fruits and milk contain natural sugars but are not counted as added sugars.

Starch Recommendations

Starchy foods (whole grains, legumes, starchy vegetables) are vital for sustained energy and satiety. A general guideline is about 130 g of total carbohydrate (including starch) per day for adults, but individual needs vary by age, sex, activity level, and metabolic health.

Key Differences

• Sugar – simple carbohydrate, rapidly absorbed, causes quick blood glucose spikes.
• Starch – complex carbohydrate, digested more slowly, provides steady energy.

Practical Tips

• Choose whole, unprocessed starch sources: oats, brown rice, quinoa, beans, lentils, sweet potatoes.
• Limit added sugars: sugary drinks, desserts, sweetened snacks.
• Balance meals with protein, healthy fats, and fiber to moderate glucose response.

A varied diet rich in whole foods supports overall health and helps maintain stable energy levels.