How much sugar can you eat without getting sick
You will gain weight if you consume too much energy, whether it comes from carbohydrates or fats. Unchecked excess weight can increase your risk for lifestyle-related diseases like diabetes, heart disease, and certain cancers.
In recognition of the above, the World Health Organisation recommends that adults and children should limit their “free sugar” intake to less than 10 percent of their total energy intake. Even better, a sugar intake below 5% has additional health benefits.
Free Sugars are monosaccharides, such as glucose, and disaccharides (such as sucrose or table sugar); the consumer or manufacturer can add that to food and beverages. Sugars are also naturally found in honey, syrups, fruit juices, and concentrates of fruit juices.
Sugars in fruits and vegetables are not free sugars. No scientific evidence exists that these sugars cause health problems. The guidelines do not apply to fresh fruits and vegetables.
If you are an adult of average size and consume enough food and drink to maintain a healthy weight (8,700 kilojoules a day), then 10% of your daily energy intake should not exceed 54 grams or 12 teaspoons.
More than half of Australians (52% usually) exceed WHO recommendations.
The majority of sugar that we consume (approximately 75%) is found in processed foods and beverages. We add the rest to our tea, coffee, cereals, and other food we cook.
Sugary drinks make up the majority (or free sugar) of Australians’ intake. One can, or 600ml soft drink bottle can easily surpass the WHO recommendation and contain 40-70g of sugar. White sugar is 4.5g per teaspoon, so the range of soft drinks is 8.5-15.5 teaspoons.
Drinks marketed as healthier options, such as iced drinks, coconut water, and juices, are more insidious sugar sources. Some medium-sized drinks can contain up to 14 teaspoons (63.5g) of sugar in a 475ml beverage.
Flavored milk also contains a lot of sugar (11 teaspoons per 500 carton), but it can be a good source of calcium.
Breakfast cereals are another food high in sugar. Many popular granola mixtures contain sugar in different forms. One cup of cereal can contain up to 20g of sugar. Some grains can provide 30% to 50% of your daily sugar allowance.
Many people are surprised to learn that sauces and condiments, including tomato barbecue sauce, contain sugar. The sugar content of tomato and barbecue sauces, salad dressings, and sweet ‘n’ sour stir-fry sauces is between one and two teaspoons per tablespoon (20ml).
Sugar-free and popular “health food” recipes can contain just as much sugar as their sweeter alternatives. This usually refers to “sucrose free” (also known as white sugar). Still, it doesn’t mean that other sugar derivatives, such as maple syrup, rice malt syrup, or agave syrup, are not allowed in popular sugar-free recipes. They are all forms of sugar that contribute to excess energy and weight gain.
You may be surprised to learn how much sugar is in chocolate, pastries, and ice cream. Five teaspoons of sugar are found in a chocolate-coated ice cream, which is almost half of the daily sugar limit.
