Q I have one question: How much sugar can I have in one day? My friends and I have argued about this many times. — SAMANTHA

A Samantha, the answer is zero. None. Nada. There is no recommended daily allowance of sugar. Sugar is a refined product made by humans and put into many items we eat every day, so that our food will taste sweet and cause cravings for more of the same. More of the same equals more stored fat, more risk of diabetes, more risk of heart disease and more obesity in our society. Is that really what we want?

We all have been fooled by the word “sugar.” We automatically think our bodies need sugar for survival. Our bodies actually need glucose for survival; it usually is found in our bloodstream, and liver and also is sent to the muscles as glycogen (muscular energy).

Many of the foods in our Ultra Fit diet, such as oatmeal, potatoes, sweet potatoes, vegetables and rice are converted into glucose. Our body uses glucose to restore glycogen (the fuel that the muscle uses for energy and strength) and also for overall energy. It also is metabolized to produce warmth.

Unfortunately, many food manufacturers have combined all carbohydrates on food labels into one category — whether they’re refined or not. Just recently many products are now separating out the sugar grams on the label. Beware, for example, a product that has 40 grams of carbohydrates and 32 grams of that are sugar. That product is mostly all sugar and is not a very healthy food.

Here are words used to describe sugar in the ingredients of a food label:

Lactose: Sugar from milk (lactose intolerance is caused by the sugar in milk)

Maltose: Sugar from malt

Fructose: Sugar from fruit

Dextrose: Sugar from starch (“corn sugar”)

Sucrose: Refined sugar from sugar cane or beets

The refined product of sugar cane, “sucrose,” can be very addictive. The more our body consumes, the more it wants. If you limit your children’s sugar intake, you will be surprised how they don’t crave sugar as much as other kids do. As a matter of fact, they will taste the sugar in certain products and say the food is too sweet.

The bottom line is that sugar can be detrimental to your health. Many people have developed diabetes, cancer and skin problems because of a sugar overdose. When you go many hours between meals and your insulin level drops, your body begins to crave nourishment. The usual outcome is sugar or sucrose. So, the next time you get a craving and your first thought is sugar ... resist!

Instead, make yourself a delicious, sugar-free meal, rich in quality protein and clean carbohydrates. By doing so, you can be confident that you will be lowering your body fat, increasing lean muscle, sustaining blood sugar levels and improving your health by the minute. Your future depends on the decisions that you make ... and staying completely away from sugar is a great decision!