How Much Sugar Per Day Is Still Healthy?

Hardly anyone wants to do without the sweet taste of sugar, but in excessive doses, the stimulant can have a negative impact on weight and health. With regard to a healthy diet, a maximum of 10 percent of the daily energy requirement should be covered in the form of sugar.

One gram of sugar contains four kilocalories, so with a calorie intake of 2,000 kilocalories per day, an average of only about 50 g of sugar should be consumed. This value applies to women, men are allowed to consume a little more, namely 65 g of sugar per day. However, the new WHO guidelines (since 2014) are even stricter. A maximum of 5 percent of sugar in the total calorie count is recommended. This corresponds to only about 25 g of sugar per day.

For example, 50 g of sugar can be found in sugary foods such as sweets. The recommended daily amount is about 100 g gummy bears or 90 g milk chocolate. However, sugar is not only contained in sweets, the sweet luxury food is also hidden in finished products, juices, sauces or soft drinks. Before you go shopping for groceries, it is worth taking a look at the label with the list of ingredients. The higher up the list sugar is, the more sugar is in a product. This also includes the term monosaccharides (simple sugars).

Sugar serves the body as an energy supplier but does not contain any other nutrients. Therefore, the calories are referred to as “empty” calories. Sugary foods such as B. Sweets should therefore only be on the menu to a small extent – you should consider this above all if you want to gain weight in a healthy way. Sugar-sweetened drinks are also likely to increase the risk of becoming overweight and, as a result, developing diabetes. Frequent consumption of sugary foods can also cause tooth decay. If you suffer from fructose intolerance, you can avoid consuming this type of sugar with low-fructose recipes.