Kaloretta

Sugar: What It Does and How Much You Need

sugars, mono- and disaccharides

Quick carbs: glucose, fructose, sucrose, lactose. The main sugar to limit is added sugar — found in sweets, drinks, sauces, and baked goods.

Daily limit

50 g

Limit for added sugars: under 10% of calories (50 g on 2,000 kcal). The food table shows total sugars, including natural ones.

Natural and Added

Sugars are naturally found in fruits, berries, and milk. They come packaged with fiber, vitamins, and protein, so there's no need to limit them.

Added sugar is what gets mixed in during processing or cooking: table sugar, honey, syrups, fruit concentrates. That's what health experts recommend capping at 10% of daily calories, or even 5% if you're trying to lose weight.

The Risks of Too Much

  • Extra calories with little fullness — easy to gain weight.
  • Blood sugar spikes, higher risk of type 2 diabetes.
  • Tooth decay.

Where Sugar Hides

The most added sugar hides in sweetened drinks, juices, flavored yogurts, granola bars, ketchup and sauces, and ready-to-eat cereals. Check the label: one soda can contain nearly your entire daily allowance.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.