How much sugar do you consume without even realizing it
We’re sharing practical information and very easy-to-apply recommendations that can help you improve your diet, take care of your health, and prevent silent diseases that are difficult to reverse once they appear.
Sugar is a type of simple carbohydrate that we constantly use to sweeten foods and drinks. The most common one is white sugar, and although it provides quick energy, excessive consumption can be harmful.
1. Types of sugar: not all of them are the same
Natural (intrinsic) sugars
These are naturally present in whole foods. They are absorbed more slowly and are generally not a problem when they come along with fiber, vitamins, and minerals.
- Fructose: fruits, vegetables, honey
- Lactose: milk and dairy products
👉 These do not need to be limited as much as added sugars.
Added sugars
These are sugars added during food processing or at home, or those released when foods are blended (such as in fruit juices).
Examples:
- Sucrose (table sugar)
- Glucose or dextrose
- High-fructose corn syrup
- Maltose
- Honey, maple syrup, coconut sugar, inverted sugar
👉 Even if some are marketed as “more natural,” their effect on the body is almost identical to white sugar.
How excess sugar affects your health
Consuming too many added sugars can contribute to:
• Obesity and overweight
High calories, low nutrients.
• Type 2 diabetes
Excess sugar causes glucose spikes that can lead to insulin resistance. Poorly controlled diabetes can cause serious complications affecting the eyes, kidneys, nerves, heart, and blood vessels.
• High blood pressure
Often symptomless, but increases the risk of heart attack, stroke, heart failure, and kidney damage.
• Cardiovascular disease
Higher triglycerides and blood pressure increase overall risk.
• Metabolic syndrome
A combination of abdominal obesity, high cholesterol, high blood pressure, and elevated glucose.
• Non‑alcoholic fatty liver disease
Very common today. It can improve with diet and exercise, but if untreated, it may progress to fibrosis, cirrhosis, or even liver cancer.
Sweeteners: are they better than sugar?
Sweeteners replace the sweet taste, but they don’t all work the same way.
Artificial sweeteners (zero‑calorie)
Aspartame, sucralose, acesulfame K, saccharin. The WHO has warned that they do not help with long‑term weight loss and may be linked to a higher risk of type 2 diabetes and cardiovascular disease.
Natural sweeteners
- Stevia: safe and widely used
- Sugar alcohols (erythritol, xylitol, sorbitol): low‑calorie, but can cause digestive discomfort in excess
“Next‑generation” sweeteners
Such as monk fruit or yacón syrup. They have a very low metabolic impact and provide no calories, which makes them increasingly popular.
How to read labels and avoid misleading claims
Check the ingredient list
Ingredients are listed from highest to lowest quantity. If sugar (or any of its many names) appears among the first three ingredients, the product is high in sugar.
“No added sugar” does NOT mean “sugar‑free”
It may still contain a lot of natural sugar, as in fruit juices. Always check: “Carbohydrates, of which sugars.”
Beware of marketing tricks
- “Natural” doesn’t mean sugar‑free.
- “Light” may have less fat… but more sugar.
- “Rich in vitamins” doesn’t make it healthy.
👉 Golden rule: more than 10–15 g of sugar per 100 g = high in free sugars.
The best strategy: prioritize fresh, whole foods and avoid ultra‑processed products.
