How much sugar should be added to tea or coffee?

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

The World Health Organization (WHO) recommends that added sugars should be less than 10% of daily calories, and ideally less than 5% for better health benefits. The UK's National Health Service (NHS) recommends consuming no more than 30 grams of sugar per day, while the American Heart Association recommends limiting added sugars 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 address the amount of sugar in fresh fruit and vegetables or the amount of sugar present in milk, as there is no evidence of adverse effects from consuming these sugars. The guidelines advise against consuming hidden sugars. For example, a can of sugary soft drink contains up to 40 grams (about 10 teaspoons) of free sugars.

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

So when making drinks at home, how should we add sugar so as not to lose the flavor and cause a burden on our health?

Sugar content for regular tea/coffee

A typical cup of tea or coffee usually has 1-2 teaspoons of sugar (4-8g). If you drink several cups a day, this can add up quickly. Try cutting back on sugar gradually, switching to jaggery, honey or stevia. Stick to 1 teaspoon (4g) per cup and avoid adding sugar to each cup throughout the day.

For cold coffee or iced tea

Iced coffee and iced tea can contain as much sugar as soda if you’re not careful. Use unsweetened almond or oat milk and cut back on sugar gradually. Stick to 1 teaspoon (4g) per serving or use natural substitutes.

You don’t have to cut out sugar completely, just be mindful of how much you add. If you can keep your sugar intake under 6 teaspoons a day, you can still enjoy your favorite drinks while staying healthy. Experiment with less sugar and natural alternatives to find the right balance for you.

Fruit already contains natural sugar, add no more than 1 teaspoon (4g) per smoothie.

For homemade juices, smoothies, milkshakes

Fruits already contain natural sugars, so there's no need to add any, just enjoy 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 them into a 'sugar bomb'. Add no more than 1 teaspoon (4g) per smoothie if necessary.

Do Minh

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