Not all carbs are the same, and added sugars deserve special attention.
Guidelines
- FDA: Limit added sugars to less than 10% of daily calories (max ~50 g on a 2,000-calorie diet).
- AHA: Stricter about 36 g/day for men, 25 g/day for women.
Why It Matters
Added sugars provide energy but no essential nutrients. Too much is linked to obesity, type 2 diabetes, and heart disease risk.
Performance & Carbs
Cutting all carbs can harm training performance. Whole-food carbs (fruit, potatoes, oats, rice) fuel workouts and aid recovery. The goal is to cut added sugars while keeping nutrient-rich carbs.
Practical Label Tips
- Look for “Includes Added Sugars” on the Nutrition Facts panel.
- Replace sugar-sweetened drinks with water or low-calorie alternatives.
- Swap refined sweets with fruit or yogurt.
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