What is added sugar, and how much is too much?

Added sugar is the sugar put in during the processing or the preparation of foods. Türkiye Beslenme Rehberi (TÜBER), Türkiye's national dietary guideline, writes daily total sugar as the sum of two items: the free sugars present in the natural structure of foods, and the sugars added afterwards. On the limit side it passes on the recommendation of the World Health Organization: free sugar consumption in children and adults should be less than 10 percent of total energy intake and, if possible, should be pulled below 5 percent.

What does the limit mean in practice?

The conversion between percent and grams is made over 1 gram of carbohydrate giving 4 calories. In an adult taking in 2000 calories a day, 10 percent of energy is 200 calories; divided by four, this corresponds to 50 grams of sugar. At the further target of 5 percent the same calculation gives 25 grams.

The same limit appears in the guideline's worker nutrition table as well: free sugars should be kept below 10 percent of total energy and should be consumed as little as possible. So the limit is not particular to one group, it is a general ceiling.

Which names does it appear under on the label?

Added sugar can be written on the label under a large number of different names. The names the guideline counts are these: brown sugar, corn-based sweeteners, corn syrup, fruit juice concentrate, high fructose corn syrup, honey, invert sugar, malt sugar, molasses, syrup, raw sugar, sugar, dextrose, fructose, glucose, lactose, maltose and sucrose.

All of these point to the same item. The guideline recommends that when ready-made food is bought the sugar content and type on the label be read, that the choice be made accordingly, and that products carrying the statement contains no added sugar on their label be chosen.

Where does added sugar come from?

The source list is wide: sugary drinks, cola and fizzy drinks, lemonade, ready-made fruit juices, candy, cakes, pastries, tarts, cookies, pastry desserts, halvas, milk desserts, ice cream, sweetened yogurt, jam, marmalade, sweetened ready-made milks, chocolate and grain products with sugar added.

Sugar alcohols are a separate group. Substances such as sorbitol, mannitol and xylitol are used in chewing gum, candy, jam and jellies to give a sweet taste; they provide energy. The guideline notes that when more than 50 grams is consumed they can lead to loose stools in some people.

Where do artificial sweeteners sit in this calculation?

Artificial sweeteners such as saccharin, aspartame, acesulfame potassium, xylitol and sucralose are used in place of sugar for sweetening. According to the guideline they do not lead to tooth decay and do not provide energy; they can be used in low energy diets. Permitted sweeteners should be used only in the recommended amounts.

This is not the only solution that can be put in place of sugar. The guideline also states that permitted artificial sweeteners can be used in the foods of people who have diabetes and in low energy diets. The guideline's first recommendation, though, is to meet the need for something sweet from foods that carry natural sugar; the fructose in the structure of fruit comes together with fiber, vitamins and minerals.

The dental health side

Sugar's effect on the tooth side does not come directly from the sugar but passes through the bacterial plaque that forms in the mouth. The chain the guideline describes is this: the plaque forms an acid environment out of the remains of sugary and floury foods; these acids can dissolve the mineral tissue of the teeth and lead to the breakdown of tooth enamel.

The practical equivalent is short. Sugary foods and drinks are kept away from; after such foods are consumed the mouth is rinsed with water and the teeth are brushed. The reason artificial sweeteners are held apart shows here as well: according to the guideline they do not cause tooth decay.

Where does it turn into a mistake?

The first mistake is looking only at the sugar bowl and leaving drinks out of the calculation. Drinks stand first on the guideline's source list. The second mistake is counting products such as honey or molasses outside the calculation because they are natural; the guideline counts these too under the heading of added sugar. The same list covers white and brown sugar as well, so the color of the sugar is not a criterion in this distinction.

The third mistake is counting sugar alcohols as free of energy. The guideline states that these are substances that provide energy; the word alcohol in their name describes not the alcohol in drinks but their own chemical structure. They are found naturally in many fruits and vegetables, and artificially produced ones are used as well.

The 10 percent here is a population level recommendation; turning it into a personal sugar target is not the job of this article. This content has been prepared to support general nutrition literacy; it does not take the place of medical diagnosis or treatment and does not carry the character of personal nutrition advice. A personalized plan is prepared only by a qualified dietitian; if there is pregnancy, chronic illness, regular medication use, child nutrition or a clinical condition, supervision by a doctor and a dietitian is required before starting a plan.