Consuming too much energy – whether from fat or carbohydrates, including sugar – will make you gain weight. If left unchecked, this excess weight increases your risk of lifestyle-related diseases such as diabetes, heart disease and some cancers.
In recognition of this, the World Health Organisation (WHO) recommends adults and children limit their intake of “free sugars” to less than 10% of their total energy intake. Below 5% is even better and carries additional health benefits.
Free sugars refer to monosaccharides (such as glucose) and disaccharides (sucrose or table sugar) added to foods and drinks by the manufacturer, cook or consumer. It also refers to sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Free sugars are different from sugars found in whole fresh fruits and vegetables. There is no scientific evidence that consuming these sugars leads to health problems. So the guidelines don’t apply to fresh fruit and vegetables.If you’re an average-sized adult eating and drinking enough to maintain a healthy body weight (roughly 8,700 kilojoules per day), 10% of your total energy intake from free sugar roughly translates to no more than 54 grams, or around 12 teaspoons, per day.