Sugar is found naturally in foods such as fruits and milk, but it is also added to many processed foods and drinks. While the body can use sugar as an energy source, consuming too much added or free sugar on a regular basis can contribute to several health problems.
The important question is not whether sugar must be completely eliminated, but how much is reasonable to consume as part of a balanced diet.
Natural Sugar vs. Added Sugar
Not all sugar affects the diet in exactly the same way.
Fruits, vegetables and milk naturally contain sugars along with other nutrients. Whole fruits, for example, also provide fibre, vitamins and minerals.
Added sugars, on the other hand, are incorporated into foods and drinks during processing or preparation. Examples include table sugar, syrups and sugars added to soft drinks, desserts, biscuits and sweetened cereals.
The term “free sugars” also includes sugars naturally present in honey, syrups and fruit juices.
How Much Sugar Is Recommended?
The World Health Organization recommends reducing free sugar intake to less than 10% of total daily energy intake, with further benefits possible when intake is reduced to below 5%.
For a person consuming about 2,000 calories per day, 10% corresponds to approximately 50 grams of free sugar, or about 12 teaspoons.
However, individual needs vary depending on age, activity level and total calorie intake.
Why Too Much Sugar Can Be a Problem
Regularly consuming large amounts of added sugar can increase overall calorie intake without providing many essential nutrients.
Excess sugar intake is associated with a greater risk of tooth decay and weight gain, particularly when sugary foods and beverages contribute excess calories to the diet.
Sugar-sweetened drinks can be especially easy to overconsume because they provide calories without necessarily creating the same feeling of fullness as solid foods.
Common Sources of Added Sugar
You may find added sugar in foods and drinks such as:
- Soft drinks
- Energy drinks
- Sweetened tea and coffee
- Cakes and pastries
- Biscuits and cookies
- Chocolates
- Ice cream
- Sweetened breakfast cereals
- Flavoured yoghurt
- Sauces and condiments
Some products that appear healthy can also contain significant amounts of added sugar.
How to Reduce Sugar Intake
You do not need to eliminate every sweet food from your diet. Small changes can gradually reduce your overall intake.
Choose water or unsweetened drinks more often, reduce the sugar added to tea or coffee, compare food labels and choose whole fruit instead of fruit juice when possible.
You can also satisfy a sweet craving with naturally sweet foods such as fruit.
Read Nutrition Labels
Checking the nutrition label can help identify products that contain large amounts of sugar.
Pay attention to the serving size because the amount listed on the label may apply to only one portion, while you may consume several portions at once.
Bottom Line
Sugar can be part of a healthy diet when consumed in moderation. The main concern is excessive intake of added or free sugars, particularly from sugary drinks and highly processed foods. Focusing on whole foods and checking labels can make it easier to keep sugar intake within recommended limits.
