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Demonizing sugar has become a trend, but is cutting it out of our diet really the solution? No. Once again, it’s not the food itself that is harmful, but the way we overconsume it.

Sugar: What It Is and What It Does

Sugar, in its many forms, is much more than just a sweetener: it is the main fuel for the brain, heart, and muscles. Without it, we wouldn’t be able to think, walk, or even breathe. It is our primary energy source.

Simple sugars, such as sucrose (table sugar, made of glucose and fructose), are absorbed quickly and cause a rapid rise in blood glucose. Complex sugars, found for example in pasta or legumes, release energy more slowly. In both cases, sugar has a clear function: providing the energy we need to live.

Sugar also plays a vital role in the food industry: it preserves products, improves texture and volume, enhances appearance through caramelization, and, of course, enriches flavor. Ma lo zucchero non serve solo all’organismo.

How Much Sugar Can We Consume?

According to the WHO, free sugar intake should remain below 10% of total daily energy. For a moderately active adult consuming 2,000 kilocalories per day, that means no more than 200 kilocalories from free sugars. Several European countries recommend even stricter limits of 5% – around 25 grams, or six teaspoons. A modest amount, but not so small as to justify alarmism.

Within a balanced diet, sugar is not only acceptable but can even be an ally: it boosts mood, provides immediate energy when needed, supports the brain during stressful moments by aiding concentration, and makes meals more satisfying. It is not an enemy to fight but an ingredient to understand and manage wisely.

It is also important to stress that, beyond general guidelines, personalisation makes the real difference: each individual should adapt their diet to their lifestyle, needs, and health conditions. “One size fits all” solutions rarely work. What truly matters is awareness and flexibility in daily choices.

Sugar Tax: More Harm Than Good

In Italy, the Sugar Tax – designed to reduce the consumption of sugary drinks – has once again been postponed: the latest extension, on July 1, delayed its introduction until 2026. But what exactly does it entail? An increase of €0.05 per liter for ready-to-drink beverages and €0.13 per kilogram for concentrated syrups. Its goal? To reduce sugar consumption as a way to combat obesity and chronic diseases. 

However, obesity and related conditions are complex, multifactorial issues, shaped by diet, inactivity, and social and economic factors. Problems of this scale can hardly be solved through isolated measures such as a sugar tax.

The results in countries where the measure is already in place have been disappointing: the impact on obesity rates has been minimal, since soft drinks account for only a negligible share of total caloric intake – less than 1% in the diet of Italian adults – and consumers often compensate with other equally high-calorie foods or drinks.

On the economic side, estimates suggest the Sugar Tax could lead to a 16% drop in sales, with losses of about €400 million for the Italian supply chain and the risk of over 5,000 jobs lost. Moreover, no binding rules have been set to reinvest revenues in nutrition education or prevention programs, leaving doubts about the measure’s real effectiveness.

The Real Enemy? Misinformation

The issue is not sugar itself, but its excessive use within an unbalanced diet and sedentary lifestyle. Rather than relying on taxes that often prove ineffective, the real answer lies in nutrition education: promoting a balanced diet such as the Mediterranean diet, encouraging regular physical activity, and teaching appropriate portion sizes. 

Sugar is not the enemy: it is useful, enjoyable, and part of our diet. The real challenge is to consume it wisely, without being misled by bans or taxes that end up penalizing consumers and businesses without addressing the root of the problem. Only then can we make a real difference – with conscious, lasting choices.

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