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《健康中国行动（2019-2030年）》倡导人均每日添加糖摄入量不高于25克；世界卫生组织推荐，每天50克糖已经是普通人摄入的上限，但1罐可乐就含糖约37克。 无论是甜品、饮料还是各种食物，糖的身影几乎无处不在。 然而，世卫组织近期发布的报告却引发了广泛关注，建议成年人和儿童每天的游离糖摄入量应降至其总能量摄入的10%以下，换算下来，大约是25克，也就是6茶匙。 10克糖是指10克的蔗糖或者其他甜味剂。 一块糖大小大约是1立方厘米，相当于一个小糖块或者一小勺糖。 在食品上，10克糖的含量是一个比较常见的标准，它通常被用作食品的甜度指标。 例如，一罐可乐中含有约40克糖，相当于10小块糖。
《中国居民膳食指南 2022》中建议，每天额外摄入的添加糖最好不超过 25 g，但很多人轻轻松松就超标了。 更可怕的，是你可能都不知道，这些糖藏在哪里。 最常见的就是——饮料。 一罐 330 mL 的可乐，有 35 克糖。 一瓶 445 mL 的水溶 C 100，有 42 克糖。 一颗糖的重量大概在5克-10克左右，含有热量20大卡上下，主要成分是碳、氢、氧。 这种糖的种类比较多，包括单糖、低聚糖、结合糖等。 热量分解： 0% 脂肪, 100% 碳水物, 0% 蛋白质.
10克白砂糖大约等于一茶匙，它所含的热量约为40千卡。 虽然听起来不多，但如果一天中多次摄入，这些热量就会逐渐累积起来。
对于健康成年人来说，10克糖会导致血糖水平有所上升，但通常不会超过正常范围 (空腹血糖3.9-6.1mmol/L，餐后2小时血糖7.8mmol/L以下)，是因为身体能够迅速分泌足够的胰岛素来应对血糖上升。 常见的糖包括白砂糖、绵白糖、红糖等，它们的密度略有不同，但大体上可以按相同方法计算。 一般来说，10克糖的体积约为一小勺（约5毫升）。 可乐的标签上标明有100毫升含糖10.6克，一罐可乐330毫升含糖量就是35克。 按某品牌方糖的包装，一包净重454克100粒，一粒方糖是4.54克，所以一罐可乐差不多相当于7.7粒方糖，一瓶500毫升的可乐相当于11.7粒。
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