Sugar (Sucrose)
Table sugar (sucrose) is a carbohydrate made up of glucose and fructose, obtained from sugar beet or sugar cane. Eaten in small amounts it is not a “poison”; however, it is easy to consume far too much of it without realising through processed foods. The WHO recommends that free sugars make up less than 10% of daily energy, and ideally 5%.
Risk range
1 is the lowest and 10 the highest risk. The range depends on the amount used, whether the product is rinsed off and how it is used. The Temiz İçerik app uses the same ranges.
The range depends less on sugar itself than on how much and how often it is consumed in products; sugary drinks and sweets are close to the upper end, low-sugar products close to the lower end.
What is sugar?
Sucrose is a disaccharide formed by joining one glucose and one fructose molecule. In Türkiye it is produced mainly from sugar beet, and in many other parts of the world from sugar cane. During digestion it is quickly split into glucose and fructose and passes into the blood.
In food it does more than add flavour: it affects texture, colour and browning, acts as a preservative in jams and sweets, and helps dough to rise. That is why it is also added to many products that are not sweet.
What are free sugars, and what does the WHO recommend?
The WHO's definition of “free sugars” covers sugars added to food by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Natural sugars in whole fruit and vegetables and in milk are not included in this definition.
The World Health Organization (WHO) recommends that free sugars make up less than 10% of daily energy, and ideally be reduced to below 5%. For an adult eating 2,000 calories a day, 10% corresponds to about 50 grams of sugar and 5% to about 25 grams (roughly 6 teaspoons).
This recommendation is based on evidence linking high sugar intake to tooth decay and excess weight. Excess weight is in turn a known risk factor for type 2 diabetes and cardiovascular disease.
Hidden names for sugar on labels
A product can be quite sugary without containing the word “sugar” at all. The following names also mean sugar:
- Glucose, dextrose, fructose, maltose, lactose (if added)
- Glucose-fructose syrup, glucose syrup, starch-based sugar, invert sugar
- Honey, grape molasses, maple syrup, agave syrup, date syrup
- Malt extract, rice syrup, caramel
- Fruit juice concentrate
When several types of sugar are used, each one appears further down the list; that is why checking the “sugars” line in the nutrition table is the most reliable way to understand total sugar.
Are brown sugar, honey or molasses healthier?
Brown sugar is white sugar with a small amount of molasses added; it has no meaningful nutritional advantage. Although honey and grape molasses also contain small amounts of minerals and other compounds, under the WHO definition they are free sugars and count towards the same limit. It is also recommended not to give honey to babies under one year old.
What to do when you see it on a label
There is no need to ban products containing sugar altogether; what matters is the daily total. Replacing sugary drinks with water, and choosing plain breakfast cereals and yoghurt and sweetening them with fruit, are the most effective steps. Remember that switching from sugar to sweeteners such as aspartame or sucralose comes with its own debates; gradually reducing your preference for sweetness is the most lasting approach in the long run.
Frequently asked questions
How much sugar can I eat per day?
The WHO recommends that free sugars make up less than 10% of daily energy, and ideally 5%. On a 2,000-calorie diet this means about 25–50 grams.
Does the sugar in fruit count too?
The natural sugar in whole fruit does not fall under the WHO's definition of free sugars. The sugar in fruit juice and fruit juice concentrate, however, does count as free sugar.
Is sugar addictive?
Sweet taste stimulates the brain's reward system; however, it has not been proven that sugar causes an addiction in humans similar to substance addiction. A sweet tooth can, however, be reduced over time.
Does sugar cause cancer?
Sugar has not been shown to cause cancer directly. However, excess weight, which high sugar intake can lead to, is a known risk factor for some types of cancer.
Sources
Updated: 2026-10-11 · How we score
This page is for general information and is not personal medical advice. Warnings on the product label and the advice of a health professional always come first.