Table of contents:
A he althy diet is very important, and calculating online the sugar we eat can be useful to be aware of the amount of food with poor nutritional values that we introduce into our diet.
Some time ago we presented a Realfooding scanner app, to assess whether food is processed, but this online calculator is much simpler. Actually, sugars could be calculated by a rule of three using pencil and paper, although this system is more comfortable.
The calculator requires to look at the product label for nutritional information. The lack of a label should not be a problem, since the vast majority of unprocessed food does not have sugar to calculate.
Whether it's meat, fish, vegetables, tubers, vegetables, fruit, milk, legumes, nuts… if they don't come packaged and with a list of ingredients, you don't have to Calculate your intake of sugars, which will be low and not harmful.
Once this is clarified, let's learn how to use this online service step by step:
We will enter the calculator website, which works on mobile or computer:
- We must indicate the "quantity of product consumed", in grams if it is solid or in milliliters if it is liquid. On the package it indicates the total amount of the product, if we only eat part of it, we must calculate the amount or weigh it with a kitchen scale:
- The "sugar per 100 g or 100 ml" is on the food label. In the table that says "Nutritional information" we will look for the figure that appears as "of which sugars", a subsection of "Carbohydrates":
- In this case, a 70% dark chocolate bar has 29 g of sugar per 100 g of product, and we eat 25 grams (four ounce tablet):
- We will see the result in grams and in sugar cubes (4 g each), if we want we can calculate several foods and go adding the totals.
How to interpret the result of the sugar calculator
The 6 pieces of sugar (24 grams) are an approximation of the recommended maximum per day, which varies from person to person, and is based on the advice of the WHO (World He alth Organization).
The WHO does not limit the sugars present in unprocessed foods (such as fruit), only limits the so-called "free sugars". They are those added to the food, either in the factory, the kitchen or before consuming them.
Some low-processed products also have free sugars: fruit juices, honey, and sweeteners like maple syrup and the like. That is, we must consider them when calculating the daily total.
The WHO limit for free sugars is 10% of the calories consumed each day, and it recommends going down to 5% to improve our he althIn general, nutritionists believe that the 10% figure was the result of corporate pressure on the WHO, and that 5% is the real limit.
Therefore, an adult who eats an average of 2,000 calories a day (the usual reference figure) will be at 5% sugar by taking 25 g, that is, approximately the aforementioned 6 cubes.
A sugar calculator will help us to be aware of excesses, because soon we will not realize that processed foods are added much more than we could imagine at first.