Sugar can no longer be ignored in our daily life. In a croissant, lemonade or ketchup – it’s really everywhere! We tell you how much sugar you can actually eat per day.
You can treat yourself every now and then, right? We think so. But the advice is: everything in moderation. If you stick to some tips and tricks, you can enjoy yourself without feeling guilty. We tell you how much sugar you can eat per day and how you can avoid too much sugar.
How much sugar can you eat per day?
The World Health Organization (WHO) has established clear guidelines for sugar. You can consume up to 10% of your daily calories in the form of sugar. 5% would be even better. With a maximum of 25 grams per day . That equates to about 6 teaspoons.
This includes sugar from added sugars in foods as well as natural sugars such as honey, syrup and fruit juice.
Is sugar the same as sugar?
There are different types of sugar. Here you will find the most important ones:
White granulated sugar is usually obtained from sugar beet. Chemically it is composed of glucose and fructose. So when it comes to sugar, it is usually this type of sugar.
Calories of sugar: There are about 4 calories in a gram of household sugar .
This sugar form is very popular in the bio-industry. Due to the less chemical processing, it usually still contains minerals and nutrients – but of course these are not enough to meet your needs. The calorie content is the same. 1 gram of whole cane sugar gives you 3.9 calories .
Fructose is naturally found in fruits and vegetables. It contains a similar number of calories and is slightly sweeter overall, requiring less fruit sugar to sweeten it. Foods sweetened with fruit sugar are usually industrially produced fruit sugars.
What initially sounds healthy is not the case: According to various studies, industrially produced fruit sugar can promote the development of insulin resistance and obesity . That is why fructose is always included in the total sugar content.
Fresh fruit also contains fruit sugar, but also a number of vitamins and minerals . Fruit is allowed!
Muscovado sugar – what is this trendy ingredient?
Muscovado is considered an insider tip in the food scene due to its caramel flavor . It is dark to light brown and has not yet fully crystallized due to the mild production process. This means it contains more moisture, which is an advantage when baking.
Even though muscovado scores sugar for its unique taste, you shouldn’t eat too much of it either. Sugar is and remains a luxury that you should eat as little as possible.
Can you live without sugar?
Living completely without sugar is practically impossible. The basis must always be a healthy and balanced diet . Your diet should include fresh fruit (with fruit sugar) – this is the only way your body can get all the vitamins and minerals it needs. And yet, a diet with little or no refined sugar can have positive health benefits. If you follow our nutritional advice and mainly eat foods without added sugar, you can quickly notice the positive effects.
It is not without reason that sugar is considered one of the main causes of obesity . This culprit likes to hide, especially in ready-to-eat or processed foods.
You need to know about sugar:
- You can consume a maximum of 10% of your calorie requirement in the form of sugar.
- Products with fruit sugar are not necessarily healthier. The fruit sugar in fruit is of course allowed!
- Sugar in moderation is allowed: everyone wants to enjoy it.
- Avoid ready-to-eat products – they are very high in refined sugars.