Daily Sugar Intake: How Much Sugar Is Healthy Per Day

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 each 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 among Germans is 90 grams per day. 
• One gram of sugar contains about four kilocalories. 25 grams equals 100 kilocalories, which is five percent of the recommended daily intake of 2,000 kilocalories. 
• Many energy drinks, fruit juices, spritzers, iced teas, and sodas sometimes contain more than five percent sugar. Extrapolated to one liter, that would already amount to 50 grams—twice the daily requirement.
• Substances such as fructose, glucose, or sucrose are also often listed as hidden sugars, since they are classified as natural sugars .
• Excessive sugar consumption increases the risk of obesity, type 2 diabetes, and tooth decay. In addition, many processed foods contain large amounts of sugar but no other nutrients, such as vitamins or minerals. 
• When shopping, pay attention to the nutritional information on the products. If no specific amount is listed, you can use the following rule of thumb: The higher up on the list sugar appears, the higher its proportion. 
• Sugar is a simple carbohydrate that the body uses for energy. High-quality carbohydrates in whole foods may 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 sugars are often found in highly processed foods that also contain other additives.