Sugar is one of the most commonly used ingredients in cooking and baking. It is used to sweeten everything from cakes to cookies to coffee. But, have you ever wondered how many calories are in 2 tablespoons of sugar? In this article, we will answer that question and provide some helpful tips on how to reduce the amount of sugar you consume.
How Many Calories in 2 Tablespoons of Sugar?
Two tablespoons of sugar contain approximately 64 calories. Of these, 52 calories come from carbohydrates, 10 calories come from fat, and 2 calories come from protein. This is the equivalent of 16.7 grams of sugar. It is important to note that these figures are based on granulated white sugar, which is the most common type of sugar used in cooking and baking. Other types of sugar, such as brown sugar and raw sugar, may have slightly different calorie counts.
What Are the Nutritional Benefits of Sugar?
Despite its negative reputation, sugar does have some nutritional benefits. It is a source of energy, with one tablespoon providing 16 calories. It is also a source of carbohydrates, which are the body’s main source of energy. In addition, it contains small amounts of vitamins and minerals, such as calcium, phosphorus, and potassium.
How Much Sugar Should You Consume?
The American Heart Association recommends limiting your daily intake of added sugars to no more than 6 teaspoons (24 grams) for women and 9 teaspoons (36 grams) for men. This is equivalent to approximately two tablespoons of sugar per day. It is important to note that these guidelines are for added sugars, which are sugars that are added to food during preparation or processing. Natural sugars, such as those found in fruit, are not included in these guidelines.
Tips for Reducing Your Sugar Intake
Read labels carefully: Many foods contain added sugars, so it is important to read labels carefully and choose foods that are lower in added sugars.
Choose natural sweeteners: If you need to sweeten foods or beverages, try using natural sweeteners, such as honey or maple syrup, instead of white sugar.
Reduce your intake of processed foods: Processed foods such as cakes, cookies, and candy are typically high in added sugars. Try to limit your intake of these foods.
Try substituting sugar with spices: Add cinnamon, nutmeg, or vanilla extract to your coffee or baked goods to add sweetness without adding sugar.
Conclusion
In conclusion, two tablespoons of sugar contain approximately 64 calories. It is important to limit your daily intake of added sugars to no more than 6 teaspoons for women and 9 teaspoons for men. Try to choose natural sweeteners, reduce your intake of processed foods, and substitute sugar with spices whenever possible. By following these tips, you can reduce your sugar intake and maintain a healthy diet.