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Find out how much sugar you should consume per day and what tricks the food industry uses in this practical tip.
How much sugar per day is healthy? Recommendations and guidelines
According to the World Health Organization (WHO) and the German Nutrition Society, Germans consume too much sugar per day.
- In total, no more than ten percent, and preferably five percent, of our daily energy intake should come from free sugars (honey, refined sugar, syrup, or fruit juices). This corresponds to about 25 grams of sugar. However, the average sugar intake of Germans is 90 grams per day.
- One gram of sugar contains about four kilocalories. 25 grams correspond to 100 kilocalories, which is five percent of the recommended daily requirement of 2000 kilocalories.
- Many energy drinks, fruit juices, spritzers, iced teas, and lemonades contain more than five percent sugar. Calculated per liter, that would be 50 grams—twice the daily requirement.
- Substances such as fructose, glucose, and sucrose are also often hidden sugars, as they are considered natural sugars.
- Excessive sugar consumption increases the risk of obesity, type 2 diabetes, and tooth decay. In addition, many ready-made products contain large amounts of sugar but no other nutrients such as vitamins or minerals.
- When shopping, pay attention to the nutritional information on products. If you cannot find any figures, you can use the following rule of thumb: the further up the list sugar appears, the higher its content.
- Sugar is a simple carbohydrate that is used by the body for energy. High-quality carbohydrates in whole foods do not provide energy as quickly, but they last longer. This is because whole grain products are complex carbohydrates that are digested more slowly.
- Overall, you should always try to reduce your daily sugar intake and avoid foods with added sugar. Free sugar is often found in more processed foods, which also contain other additives.
