🍬 Simple carbs are quick sugars your body digests fast. They’re in pastries, cookies, white bread, sweet drinks, candy, ketchup, sugary cereal. They give fast energy, but leave you tired — and hungry again — soon after.
How much per day?
Limit added sugars to less than 10% of your daily energy intake. That’s about 50g per day (or ~12 teaspoons of sugar).
🍹 A can of soda ~35g
🍪 3 cookies ~20g
🍯 Honey, syrups, and sweet sauces also count!
Why it matters
Too many simple carbs are linked to blood sugar spikes, fat storage, and higher risk of diabetes and heart disease.
Choose sweets with fiber
A dried fruit or a nut-based bar is a better choice than ultra-processed flour mixed with coconut oil. Look for ingredients like oats, nuts, or dried fruits — not just sugar and starch.