How should I eat sugar?

According to the World Health Organization, sugar does have a place in your daily diet, just not quite as much as previously thought. The organization has proposed that sugars should provide less than five percent of your total daily calories, about half the amount of their previous recommendation. Their proposed advice is based on research that suggests that sugars are related to both excess weight gain and tooth decay.

Here are a few ways to limit your amount of sugar consumed to meet the guidelines. 
  1. Drink water rather than soda or sweetened beverages throughout the day. You will also save a ton of money annually if you switch to tap water, which is free, rather than buying a sweetened beverage.
  2. Mix equal amounts of sweetened cereal with an unsweetened variety for a breakfast cereal with half the added sugars.
  3. Buy sweets such as candy and cookies in individual serving sizes rather than large packages. The less you buy, the less you will eat.
  4. Sweeten nonfat plain yogurt with naturally sweet berries, pineapples, or mangoes rather than adding sugar.
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Though eating as few simple sugars as possible is the goal, if you do eat them, there is a right and wrong way to do so. Never eat high-sugar foods by themselves. When not eaten with other substances like fat or protein, sugar consumption can cause blood sugar spikes. Pair sugars with nuts or some olive oil and bread first. This slows your stomach from emptying and will keep sugar levels stable.
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Continue Learning about Carbohydrates


Starches, sugars and fiber are the carbohydrates in food. Carbohydrates are a molecule that plants make during photosynthesis, combining carbon, hydrogen and oxygen. They are very important in your body's metabolism because they a...

re generally the part of food that is digested most quickly. Carbohydrates can give you quick energy, and cause a rise in blood sugar levels. Diabetics, in particular, need to pay attention to the carbohydrates they eat to help manage their blood sugar. Some carbohydrates, those found in whole grains and leafy vegetables, for example have a much slower impact on blood sugar than carbohydrates in fruits or candy. It's easy to consume a lot of carbohydrates, as foods like breads, pasta, cake, cookies and potatoes are loaded with them. Nutrition experts suggest that you should only get 45 to 65 percent of your daily nutrition from carbohydrates.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.