Macronutrient

Sugar

Sugar provides energy but no other nutrients. Cutting down on "free sugars" — those added to food and in honey, syrups and fruit juice — helps protect teeth and weight.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it is

Sugars are a type of carbohydrate. "Free sugars" are those added to foods and drinks, plus sugars naturally present in honey, syrups and fruit juices — the ones health advice focuses on reducing.

What it does

Sugar provides quick energy but no vitamins, minerals or fibre. The sugars naturally contained within whole fruit and milk are not counted as free sugars and are part of a healthy diet.

Good sources

There is no need to seek out free sugars. They are found in sweets, cakes, biscuits, chocolate, sugary drinks, and added to many processed foods.

Deficiency and who is at risk

There is no dietary requirement for free sugars, so deficiency is not a concern — the aim is to cut down.

Balance

Can you have too much?

Too much free sugar contributes to tooth decay, weight gain and health problems. UK advice is that free sugars should make up no more than about 5% of daily energy — roughly 30 g (7 sugar cubes) for adults.

Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.

Answers

Sugar: frequently asked questions

Is the sugar in fruit bad for me?

The sugars naturally contained within whole fruit and milk are not "free sugars" and are part of a healthy diet, because they come with fibre, vitamins and minerals. Fruit juice and smoothies do count as free sugars, so limit these.

How much sugar should I have a day?

UK advice is that free sugars should be no more than about 5% of your energy — around 30 g (about 7 sugar cubes) a day for adults, and less for children.

Related

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Sources

Where this is drawn from

  • NHS — Eat well
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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