Real Talk: How Much Sugar a Day is Healthy?

Sugar isn’t just a food—it’s something that can become addictive due to its sweet taste. But where exactly is sugar hiding in your diet, and how does it relate to carbohydrates? In this article, we’ll explore why sugar is often referred to as “sweet poison” and share practical tips for building a healthier relationship with it.

What Is Sugar and How Does It Relate to Carbohydrates?

We all know sugar—it’s what makes so many things taste so good. But where does sugar fit into the food picture?

Sugar is a type of carbohydrate and is made up of sugar molecules that come in different forms. Carbohydrates are divided into two main groups:

• Simple sugars (like glucose and fructose), which taste sweet, and
• Complex sugars (like starch), which don’t have a sweet taste.

All carbohydrates, whether short-chain or long-chain, break down in the body into glucose, which is then used as an energy source. Simply put: carbohydrates are made of sugar molecules and provide energy for the body.

Sugar and Health: Why Less Is Often More

Glucose, also known as blood sugar, is a simple sugar that enters the bloodstream quickly—it doesn’t need to be processed or digested. Once in the blood, it’s transported to cells as an energy source with the help of the hormone insulin. Initially, this is beneficial because it provides a quick energy boost, but too much sugar becomes harmful when the body gets an excess. The extra energy is stored as fat for later, which leads to weight gain.

Consuming large amounts of sugar over time can cause a continuous increase in insulin production. This can lead to insulin resistance in cells, which in turn can increase the risk of developing type 2 diabetes.

Although sugar is an important source of energy, it’s crucial to monitor how much sugar you consume each day. It should not exceed what your body needs for energy.

Blood Sugar Levels Explained

In simple terms: a high sugar intake raises your blood sugar levels. Since sugar passes directly into the bloodstream through the intestinal wall, the glucose concentration in the blood can be easily measured. Blood sugar levels are measured in milligrams of sugar per decilitre of blood. An optimal blood sugar level is between 60 and 140 milligrams. Below this range indicates low blood sugar. Regularly exceeding 110 milligrams suggests increased energy intake and is considered a warning sign. If your blood sugar reaches 125 milligrams per decilitre, there’s a risk of diabetes mellitus, and further tests are required.

Blood sugar is typically at its lowest in the morning before the first meal. That’s why blood sugar tests are often conducted at this time. Blood sugar levels rise during meals and peak after eating. How long it takes for blood sugar to drop depends on the type of food. After a meal high in sugar—such as sweets, processed foods, or carbohydrate-rich meals—blood sugar drops quickly, often triggering cravings. This means you might feel hungry soon after eating, even though you’ve just had a meal.

How Much Sugar a Day Is Healthy and How Much Do You Really Need?

How much sugar is healthy depends on your individual energy needs. Physically active people use more sugar than those who are less active. The World Health Organization (WHO) recommends that adults consume no more than 50 grams of sugar per day.

Interestingly, you don’t need to consume glucose or fructose directly to meet your energy needs. Healthy individuals can get enough sugar from the starch found in many foods to fuel their bodies.

What Is the Difference Between Brown, White, and Other Sugars?

The main difference between brown and white sugar lies in their processing and molasses content. White sugar is fully refined, with all molasses removed, resulting in a pure, sweet flavor. Brown sugar, on the other hand, contains varying amounts of molasses, which gives it a darker color and a slightly richer, caramel-like taste. Nutritionally, the differences are minimal—both are simple sugars with similar calorie content. However, brown sugar does contain trace amounts of minerals like calcium, potassium, and iron, thanks to the molasses.

Other sugars, such as raw sugar or coconut sugar, are less refined and may retain more of their natural components, offering a slightly different taste and texture, but they’re still classified as simple sugars and should be consumed in moderation.

Tips to Reduce Sugar: How to Minimise Your Daily Sugar Intake

You can reduce your sugar intake by avoiding sweets, sugary foods, and sugary drinks as much as possible. Sounds obvious—even if it’s not what you wanted to hear.

But here’s the thing: Many processed foods contain sugar, even if they don’t taste sweet. Avoid ready-made meals, tomato ketchup, and other pre-made dips and sauces as much as possible. Starchy foods also contribute to raising blood sugar levels. Replace potatoes, pasta, or rice with legumes, vegetables, and whole grains.

When choosing fruit, opt for low-sugar varieties. These include:

• Watermelon
• Berries
• Citrus fruits
• Plums
• Sour cherries
• Papaya
• Nectarines and peaches
• Kiwi
• Passion fruit

How to Spot Hidden Sugar Traps in Foods

Sugar is often hidden in processed foods. Examples include:

• Flavoured dairy products like quark, yoghurt, or cream
• Smoothies
• Muesli
• Pickled vegetables like gherkins or mixed pickles
• Canned vegetables, especially red cabbage
• Canned fruit
• Pre-made salads
• Cereals, cornflakes, and similar products
• Baby food
• Fruit juices, soft drinks, or iced tea

The food industry uses sugar not only to enhance flavour but also to preserve products. Manufacturers are required to list ingredients on packaging, but they rarely use the word “sugar.” You can identify sugar by other names, including:

• Sucrose
• Refined sugar
• Maltose
• Lactose
• Dextrose
• Fructose
• Glucose and glucose syrup
• Corn syrup
• Starch syrup
• Maltodextrin
• Maple syrup
• Agave syrup
• Whey powder
• Dextrins
• Honey
• Fruit sweeteners

Meals in restaurants and fast-food chains often contain high levels of sugar too. This is something to bear in mind when following a low-sugar diet.