There is a huge anti-sugar movement, and everyone is looking for alternatives, even taking to artificial sweeteners, which could be more harmful than sugar itself. But is it alright to stop eating added sugars completely? Dr Saptarshi Bhattacharya, senior consultant, endocrinology, Indraprastha Apollo Hospitals, says: “Eliminating added sugars from the diet is both safe and beneficial for most people. Research links excess sugar intake to higher risks of heart disease, diabetes, obesity, and dental problems. The human body does not need added sugars for its metabolic functions, as natural carbohydrates from whole foods-like fruits, vegetables, and dairy-provide sufficient energy and important nutrients. Importantly, natural foods offer fiber, minerals, and antioxidants that buffer the effects of their intrinsic sugars, improving overall health. Gradually removing added sugars from the diet can lower cravings and make it easier to maintain healthy habits in the long term. Therefore, avoiding added sugars not only poses no health risk for most people-it can prevent multiple chronic disorders and improve quality of life.”
In what form is sugar healthiest to consume?
The healthiest way to consume sugar is in its natural form as found in whole fruits, vegetables, and dairy products. These foods package sugar alongside fiber, vitamins, minerals, and antioxidants, slowing absorption and providing additional health benefits. When selecting added sweeteners, minimally processed types like raw honey, pure maple syrup, or jaggery have slightly more nutrients than refined white sugar, but the nutritional difference is small. Moderation remains key, as even natural sugars can be harmful if overconsumed. The best practice is to focus on whole foods for sweetness, reserving added sweeteners for rare occasions and mindful portion sizes.
What is the optimal daily sugar intake?
Nutrition guidelines recommend keeping added sugar intake below 10% of total daily calories-and ideally under 5%. For a typical adult, this means a maximum of about 48 grams (12 teaspoons) per day, with stricter recommendations of just 25-36 grams (6-9 teaspoons) depending on sex and health authority. These upper limits only apply to added sugars, not the sugars naturally present in foods like fruits and milk. Lowering added sugar intake reduces the risk of weight gain, cardiovascular disease, and diabetes, and also improves dental health. Choosing mostly whole foods and checking labels for hidden sugars can help maintain healthy intake levels.
What are the hidden sugars in our daily diet?
Hidden sugars are common in processed foods and drinks-even those that do not taste sweet. Major sources include packaged cereals, granola bars, flavoured yogurt, ketchup, sauces, salad dressings, breads, and savoury snacks like chips or instant noodles. Many beverages marketed as healthy-including some sports drinks, bottled teas, and health shakes-contain significant added sugar.
Nut butters, protein bars, flavoured milk, and canned foods in syrup are other sources where labels must be checked for ingredients like glucose syrup, maltose, or high-fructose corn syrup. Being aware of these sources can help avoid unintended sugar consumption.
Can proteins also have high sugar content?
Proteins themselves do not contain sugar, as they are made from amino acids and serve different biological functions than carbohydrates. However, many processed protein products-such as protein shakes, bars, and flavored yogurts-are manufactured with high added sugar content to enhance taste and texture. Thus, some products marketed as “high protein” may deliver more sugar than actual protein per serving. In their natural form, protein-rich foods like meats, eggs, nuts, and pulses contain negligible or no sugar. Always read nutrition labels to avoid hidden sugars in processed “protein” foods, and prefer minimally processed sources for true sugar-free protein intake.