Only 50 grams of sugar per day for adults: children exceed their limits by a full 75 percent
Created: 07/11/2022, 20:30
By: Juliane Gutmann
Sugar is an important supplier of energy.
However, if you feed your body too much sugar, it can cause enormous damage in the long term.
Do you eat too much too?
The basal metabolic rate determines how many calories you should consume each day.
Anyone who works all day in construction burns far more calories a day than an office worker who sits all day.
Accordingly, the meals should be adapted to individual needs.
High calorie foods are those that contain a lot of sugar.
If you only think of chocolate, sweet pastries from the bakery and pure industrial sugar, you will be disappointed.
Sugar is also found in many healthy foods.
100 grams of apples contain an average of 5.7 grams of fruit sugar (fructose).
Milk sugar (lactose) is also a natural type of sugar that supplies the body with energy.
In coffee, in desserts and also in the form of fruit: sugar is contained in many foods.
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Upper limit of 50 grams of sugar per day - not only industrial sugar falls under it
Those who consume more calories than are burned through physical activity risk obesity, fatty liver and the development of other diseases such as type 2 diabetes and cancer.
According to the
medical journal
, the specialist societies now consider the scientific study situation to be sufficient to recommend specific upper limits for daily sugar consumption.
The
German Diabetes Society (DDG)
, the
German Society for Nutrition
and the
German Obesity Society
make the following recommendations:
No more than 10 percent of the average adult daily calorie requirement of 2,000 kilocalories should be consumed in the form of sugar. This corresponds to a maximum of 50 grams of total sugar.
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However, this limit is greatly exceeded by most Germans, as the
Ärztezeitung
informs.
For women, the actual consumption would be 40 percent above this limit, for men 30 percent.
According to the Ärztezeitung
, children and young people even consume 75 percent more sugar than the maximum recommended for them
.
The biggest problem is by no means the daily apple or the glass of milk.
In Germany, confectionery is the main source of free sugar intake at 36 percent, according to the
DDG
.
Fruit juices and nectar account for 26 percent and lemonades for 12 percent.
Survey on the subject of sugar avoidance
50 grams of sugar corresponds to:
16.5 sugar cubes make around 50 grams of sugar.
A glass of lemonade (200 ml) contains up to 34 grams of sugar.
100 milliliters of Capri Sun Orange contains around 9 grams of sugar.
There are 18 grams of sugar in 100 grams of Nestlé vanilla yoghurt with Smarties.
100 grams of Oreo cookies contain around 40 grams of sugar.
Author and presenter Anastasia Zampounidis has been living sugar-free for over 15 years. Read how she changed her lifestyle here: Diet has "made her a kinder person"
