Sugar
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.
What is this?
Sugar is a type of carbohydrate found naturally in foods like fruit, berries and milk, but is also added in large amounts to processed foods and drinks. A distinction is usually made between natural sugar, which comes together with fibre, vitamins and water, and added sugar, which provides energy without much other nutrition.
Added sugar is found in everything from soda, sweets and cakes to many types of ready meals, cereals and sauces, often in surprisingly large amounts. There are many names for added sugar on ingredient lists, such as sucrose, glucose syrup, dextrose and fructose syrup.
Why does it matter?
A high intake of added sugar over time is associated with increased risk of weight gain, tooth decay and disturbances in blood sugar and lipid metabolism. Because sugary foods and drinks often provide little satiety relative to their energy content, they can contribute to a higher total energy intake.
Norwegian health authorities recommend limiting added sugar intake, and dietary guidelines suggest that added sugar should make up a small proportion of total energy intake. Natural sugar in fruit and milk is not associated with the same negative health effects, since it comes together with other nutrients.
Good choices for limiting added sugar
Fruit and berries (natural sugar)
Provide natural sugar together with fibre, vitamins and water, and are a healthy alternative to sweets.
Water and unsweetened drinks
The best choice for avoiding unnecessary added sugar through drinks.
Home-cooked food
Cooking from scratch gives better control over the amount of added sugar.
Unsweetened dairy products
Plain yoghurt and milk without added sugar are good alternatives to sweetened versions.
What does the research say?
There is good evidence that a high intake of sugary drinks is associated with increased risk of weight gain, type 2 diabetes and cardiovascular disease, independent of the rest of the diet.
Research suggests that liquid calories from sugary drinks provide less satiety than the same amount of calories from solid food, which can contribute to higher total energy intake over time.
Studies show that high sugar intake in childhood is associated with the development of a preference for sweetness that can persist into adulthood, making early dietary habits important.
Common misconceptions
«Honey and agave syrup are healthier alternatives to regular sugar.»
These products are still mostly sugar and should be assessed similarly to other added sugar, even though they contain marginal amounts of other nutrients.
«Fruit should be avoided because it contains sugar.»
Fruit contains natural sugar together with fibre, water, vitamins and antioxidants, and is not comparable to added sugar in processed food.
«Sugar is addictive in the same way as drugs.»
There is no good evidence that sugar creates an addiction comparable to substance abuse in humans, even though many people experience strong cravings for sweets.
Who should pay extra attention?
- People with type 2 diabetes or prediabetes, who should be extra mindful of sugar intake
- Children and adolescents, whose early habits shape later dietary patterns
- People with high risk of cardiovascular disease
- Those who drink a lot of sugary drinks, where this is often the easiest place to reduce intake
Frequently asked questions
How much added sugar is okay to eat?+
Dietary guidelines recommend that added sugar makes up a small proportion of total energy intake, generally under 10 percent. For most people, this means limiting sweets, soda and baked goods to occasional treats. A worked example: if you need 2,500 kcal a day, 10 energy percent is about 250 kcal from added sugar. Drinking 0.5 litres of sugary soda uses up almost that entire allowance — leaving no room for other added sugar that day.
Is sugar in fruit as harmful as added sugar?+
No, the sugar in fruit comes together with fibre, water and vitamins, which has a very different effect on satiety and blood sugar than added sugar in, for example, soda.
Is sugar dangerous for health?+
Sugar in moderate amounts as part of a varied diet is not dangerous for most people, but a sustained high intake of added sugar is associated with increased risk of several health problems over time.
How can I reduce my sugar intake?+
Start by cutting back on sugary drinks, read ingredient lists on ready meals, and choose unsweetened versions of yoghurt and cereal where possible.
Keep reading
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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.
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Calories measure the energy in food and drink, and energy balance is a fundamental principle of weight development. But counting calories alone says little about food quality, satiety or health effects.
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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.
