Limit your sugar intake to less than 50 g per day: an essential health recommendation

Glucose, fructose, sucrose, lactose, maltose... All these names refer to forms of sugar, which are ubiquitous in our diet. We now know that excessive consumption of these carbohydrates can be associated with numerous health risks. In light of this, ANSES recommends limiting daily sugar intake to 100 grams per day and not exceeding one glass of sugary drink per day. For its part, the World Health Organization (WHO) takes a stricter approach, suggesting that no more than 10% of total energy intake should come from free sugars, or about 50 g/day. It even recommends an ideal limit of less than 5% of total energy intake, or approximately 25 g of free sugars per day, with the aim of optimizing the prevention of chronic diseases and strengthening oral health protection. [1-3]

Free sugars, added sugars—what are we talking about?

Our diet includes several types of sugars:

1. Naturally occurring sugars

These are sugars that are naturally present in foods, i.e., not modified by industry or cooking.

Examples:

  • - Fructose in fruit
  • - Lactose in milk
  • - Glucose or sucrose in certain vegetables

These simple carbohydrates, when naturally present in food, have a more moderate impact on health. This is because they are integrated into a complex food matrix, i.e., accompanied by fiber, vitamins, minerals, and antioxidants that modulate their absorption.

As a result, they are absorbed more gradually, which limits blood sugar spikes and contributes to a better metabolic balance.

They are therefore not targeted by the World Health Organization (WHO) recommendations for limiting sugar intake.

 

2. Added sugars

These are sugars incorporated into foods or beverages during industrial processing or cooking.

Examples:

  • - White sugar added to plain yogurt
  • - Glucose-fructose syrup in sodas
  • - Honey or sugar in homemade cakes

These sugars are frequently added by manufacturers or during cooking to enhance flavor, modify texture, or extend the shelf life of products.

They are the subject of particular attention from health authorities:

ANSES takes them into account in its recommendation to limit total sugar intake to 100 g per day.

The WHO, for its part, classifies them as “free sugars,” which it recommends limiting to less than 10% of daily energy intake, ideally less than 5%.

 

3. Free sugars

Free sugars include:

  • - All added sugars
  • - Sugars naturally present in fruit juices, honey, syrups, and fruit concentrates.

Even though some juices are natural and have no added sugar, they are classified as free sugars because the sugar in fruit juice is isolated from its food matrix (lacking the fiber and cellular structure found in whole fruit).

This results in rapid absorption of the sugar, a significant glycemic spike, and a high calorie load. In the body, the effect of consuming fruit juice is similar to that of sodas or sugary drinks.

 

Did you know? A glass of 100% pure orange juice can contain up to 20–25 g (4 to 5 pieces) of free sugar, which is the equivalent of a soda.

 

The effects of sugar on health

According to ANSES (the French Agency for Food, Environmental and Occupational Health & Safety), sugars, especially when consumed in the form of beverages (such as sodas, fruit juices, nectars, or smoothies), promote weight gain. When consumed in excess, sugar can be harmful to health by increasing blood fat (triglyceride) and uric acid levels. [1, 2]

In the long term, excessive sugar consumption can lead to overweight, obesity, and increase the risk of developing diseases such as type 2 diabetes, cardiovascular problems, or certain types of cancer. [1-3]

 

How can you reduce your sugar intake?

1. Limit ultra-processed products

Avoid or reduce your consumption of cookies, chocolate bars, sweet cereals, flavored yogurts, prepared meals, etc. These foods often contain hidden sugars, which can be found in savory products such as pizzas and certain prepared meals, sauces, and even some boxed soups!

To give you an idea of the quantities involved, a glass of orange juice contains 20 g of sugar, a portion of industrial chocolate cake contains around 40 g, a fast-food cheeseburger contains 6 g, and a bowl of industrial soup contains one sugar cube.

 

2. Cut down on sugary drinks

Replace sodas, fruit juices, and nectars with:

  • - Water (still or sparkling)
  • - Sugar-free herbal teas
  • - Homemade flavored water (with lemon slices, mint, cucumber, etc.)

Even “100% pure juice” fruit juices contain a lot of natural sugars

 

3. Avoid added sugars in your daily diet

Gradually reduce the amount of sugar in your coffee, tea, and plain yogurt.

Taste foods before adding sugar: your taste for sweetness can change over time. You can reduce your sugar intake gradually: your palate will slowly get used to less sweet flavors, often within 2 to 3 weeks.

 

4. Be careful with desserts and snacks

Save cakes, pastries, ice cream, and candy for special occasions.

Opt for healthier alternatives: fresh fruit, nuts (almonds, walnuts), plain yogurt with a little chopped fruit, squares of dark chocolate, etc.

 

5. Read labels

Learn to spot hidden sugars in the list of ingredients: glucose, fructose, sucrose, glucose-fructose syrup, maltose, dextrose, etc.

Choose products with no added sugar or with a short list of ingredients.

 

6. Cook at home

Preparing your own meals, sauces, and desserts allows you to better control the amount of sugar added.

Examples: compotes with no added sugar, homemade salad dressings, homemade cakes with less sugar or with alternatives (apple sauce, date puree, etc.).

 

Conclusion

Reducing sugar consumption is not just a matter of weight or tooth decay, it is above all a public health issue. By following the recommendations of health authorities, in particular those of ANSES and the WHO, everyone can help prevent chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers. Learning to identify hidden sugars, choosing less processed foods, and reviewing your consumption habits are simple but effective ways to move toward the recommended thresholds and thus protect your health in the long term.

 

Sources :

[1] ANSES: “Sucre dans l’alimentation”. [https://www.anses.fr/fr/content/sucres-dans-lalimentation]

[2] ANSES: “Actualisation des repères du PNNS : établissement de recommandations d’apport de sucres. [https://www.anses.fr/system/files/NUT2012SA0186Ra.pdf]

[3] OMS: “L’OMS appelle les pays à réduire l’apport en sucres chez l’adulte et l’enfant”. https://www.who.int/fr/news-room/detail/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children]

[4]INSERM: “Un défi « sans sucre », vraiment ?” [https://presse.inserm.fr/canal-detox/un-defi-sans-sucre-vraiment/]

[5]CIQUAL: “Table de composition nutritionnelle des aliments”. [https://ciqual.anses.fr/]