Is sugar dangerous?
Sugar in moderate amounts is not dangerous for most healthy people, but a high and sustained intake of added sugar is linked to increased risk of overweight, tooth decay and metabolic disease. What matters most is the total amount over time, not sugar in individual meals.
Quality-assured by Randi Irene Norheim, Autorisert helsepersonell
What is this?
Sugar is a collective term for simple carbohydrates that provide quick energy, found both naturally in foods like fruit and milk, and as added sugar in products like soft drinks, sweets and baked goods. It's mainly added sugar, not naturally occurring sugar, that dietary guidelines focus on.
Health authorities recommend that added sugar make up less than 10 percent of total energy intake, ideally even lower for optimal health. For an average adult this corresponds to roughly 50 grams, or about 12 teaspoons, per day as an upper limit.
Why does it matter?
Sugar is worth discussing because many people eat considerably more added sugar than recommended, often without realising it since sugar hides in many processed products. A persistently high sugar intake can contribute to higher total energy intake, weight gain and increased risk of type 2 diabetes and dental problems over time.
Good sources
Cut sugary drinks first
Soft drinks, juice drinks and energy drinks are often the single largest sources of added sugar and provide little satiety.
Check the nutrition label
Sugar can appear under many names such as syrup, glucose-fructose concentrate and maltodextrin in the ingredient list.
Save sweets and baked goods for special occasions
Treating sweets as an occasional indulgence rather than a daily habit makes it easier to keep intake moderate.
Replace some sugar with fruit and berries
Natural sweetness from fruit provides fibre and nutrients that sugary products lack.
What does the research say?
Studies show a clear link between high intake of sugary drinks and increased risk of weight gain, type 2 diabetes and fatty liver disease, partly because liquid sugar provides little satiety relative to its energy content. Research also suggests that a high sugar intake can displace more nutrient-dense food in the diet.
At the same time, research finds no support for the idea that sugar in moderate amounts, as part of an otherwise balanced diet, is directly dangerous or toxic, as it's sometimes portrayed in popular media. It's the amount over time and the context it's consumed in that determines the risk.
Common misconceptions
«Sugar is toxic to the body in any amount.»
The body handles moderate amounts of sugar without issue — it's sustained high intake that's linked to increased health risk.
«Natural sugar in fruit is just as problematic as added sugar.»
Sugar in whole fruit comes packaged with fibre, vitamins and water that slow absorption and provide satiety, unlike added sugar in processed food.
«Sugar substitutes are always a safe and healthy alternative.»
Approved sweeteners are considered safe in normal amounts, but shouldn't automatically be seen as a 'healthy' fix — the best approach is generally getting used to less sweetness overall.
Who should pay extra attention?
- People with diabetes should pay special attention to sugar intake and blood sugar response in consultation with a healthcare provider.
- Sugary drinks for children should be strongly limited due to the risk of tooth decay and unhealthy eating habits.
- Be aware of hidden sugar in products that appear healthy, such as breakfast cereals and flavoured yoghurt.
- Very frequent snacking on sweets between meals increases the risk of cavities more than the same amount consumed together.
Frequently asked questions
How much sugar can I eat per day?+
Health authorities recommend under 10 percent of energy intake from added sugar, roughly 50 grams for an average adult.
Is honey healthier than white sugar?+
Honey contains a few more trace nutrients, but the body handles the sugar in honey similarly to other sugar, so the amount is what matters most.
Is sugar addictive in the same way as drugs?+
Research shows sugar can trigger a certain reward response in the brain, but there is no good evidence that sugar is addictive in a way comparable to drugs.
Keep reading
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Sugar is a natural part of many foods, but a high intake of added sugar is associated with increased risk of several health problems. Understanding the difference between natural and added sugar makes it easier to make informed choices.
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Carbohydrates
Carbohydrates are the body's main energy source and are found in everything from fruit and vegetables to bread, pasta and sugar. The quality of the carbohydrate source matters far more for health than the amount alone.
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No two people are alike.
That is why we do not start with a diet – we start by getting to know you. SmartEating adapts advice and meals to your body, goals and daily life, so healthy choices become easier to live with over time.
