June 23, 2026, 8:03 am | Read time: 5 minutes
Sugar is found in almost everything. Not just in obvious calorie bombs like cola, cake, and candy. Many foods that seem healthy at first glance also contain surprising amounts of it. FITBOOK nutrition expert Sophie Brünke explains which diseases sugar increases the risk for and the names it hides behind.
Not All Sugar Is the Same
Many people aim to eat less sugar. But the plan often fails right at the supermarket. Sugar goes by many names: fructose (fruit sugar), glucose (grape sugar), sucrose (table sugar), or lactose (milk sugar), and naturally occurs in fruits, vegetables, or milk and dairy products. There’s no need to feel guilty about these foods. The sweetness comes with important nutrients, such as vitamins and fiber, from fruits and vegetables. Dairy products contain protein and calcium.
It’s different with so-called free sugars. These include all types of sugar that manufacturers or consumers add to foods and drinks. Well-known examples are soft drinks, sweets, baked goods, and many processed foods.
Free Sugar Has Many Faces
Particularly tricky is that sugar appears under various names on ingredient lists. Clues include terms like syrup, nectar, molasses, fruit sweetness, or words ending in “-ose.”
Honey is also considered sugar. Essentially, honey is a mixture of water, fruit sugar, and grape sugar. While many associate it with naturalness, the few nutrients in honey make no significant difference in practice.
Sugar also hides in savory products. These include ready-to-eat sauces and salad dressings. According to the Consumer Center, an herb dressing contains an average of 11 grams of sugar per 100 grams, while a sweet chili sauce has about 42 grams. Fruit yogurts are also sweetened with up to 14 grams per 100 grams.1 According to a market study by foodwatch, almost all drinks for children are also over-sugared.2
How Much Sugar Is Too Much?
Living completely without sugar is hardly possible—and not necessary. However, the World Health Organization (WHO) recommends limiting added sugar to no more than ten percent of daily calorie intake.3 For an adult, this is about 50 to 60 grams of sugar per day, and for children, about 30 grams. Even better would be just five percent (30 grams and 15 grams daily). The German Nutrition Society (DGE) supports this recommendation.4
We Eat More Sugar Than We Think
Even a sweet breakfast can provide a large portion of the recommended daily amount. Fruit juices, sweetened yogurts, breakfast cereals, or pastries often contain more sugar than many assume.
Globally, Germans consume an above-average amount of sugar. In 2023, per capita consumption was 41.2 kilograms—equivalent to 38 sugar cubes per day.5 This is about double what the WHO recommends. The international average was 26.2 kilograms per person per year, equivalent to 24 sugar cubes per day.
Too Much Sugar Can Make You Sick
The consequences affect more than just your figure. High sugar consumption is linked to obesity. Increased weight can lead to type 2 diabetes, high blood pressure, lipid metabolism disorders, and other diseases.
Additionally, sugar consumption can lead to a so-called dysbiosis—an imbalance in the gut flora. This imbalance is also associated with some of the aforementioned diseases.
Soft Drinks Are the Most Dangerous Sugar Trap
Sugary drinks are particularly critical. Large amounts of sugar can be consumed quickly without creating a strong feeling of fullness.
There’s another problem. Many fruit juices, soft drinks, energy drinks, and ready-made iced teas contain fructose. Unlike glucose, fruit sugar is primarily processed in the liver, where it can promote the formation of fats that accumulate in the organ. This encourages fatty liver and diabetes.
The heart is not spared either. A study by Lund University with about 70,000 participants found in 2024 that sugar from drinks was more strongly associated with cardiovascular diseases than any other form of sugar studied.6 The researchers explained: “Liquid sugar likely satisfies less than sugar consumed in solid form. This can potentially lead to excessive consumption, increasing calorie intake and blood sugar levels.”7
Mood and Brain Can Also Be Affected
Research shows that consistently high sugar consumption can affect mood, concentration, and memory. A study with over a million participants found that high sugar consumption increases the risk of depression by 21 percent.8 There are also indications of poorer memory, higher dementia risk, and cognitive impairment from long-term high sugar consumption.9,10
Is honey healthier than sugar?
Even a glass of juice can impair the immune system, study finds
Is Sugar Addictive?
Sugar is not a classic addictive substance like nicotine or alcohol. However, some people develop behavior patterns reminiscent of addiction. Sweet foods activate reward mechanisms in the brain and are often closely linked to habits and emotions.
Gradually Reduce Sugar
Those who want to reduce sugar should proceed gradually. Even small changes can help, such as less sugar in coffee or choosing lower-sugar drinks. Over time, taste buds can change. Those who reduce sweets often find heavily sugared products much sweeter than before. However, this effect should be achieved without using sweeteners and light products that contain them.
Alternative snacks can include fresh fruit, natural yogurt with fruit, or nuts. To combat cravings, it helps to eat regularly and include fiber-rich foods to keep blood sugar stable.
To reduce sugar consumption in the population, Germany plans to implement a sugar tax on sweetened beverages starting in 2028.11