Recent studies have revealed that people should not get more than 10 percent of their calories from sugar. If this was achieved, it could reduce the global epidemic of obesity-linked diseases.
Earlier there was no specified range or limit for sugar intake. One thing, which is to be clearly mentioned here, is that low-sugar intake does not mean low-carbohydrate diet.
Experts believe that a healthy diet should continue to emphasize carbohydrates as a staple food. In fact, they specify that at least 60 percent of the calorie intake should ideally be in carbohydrate form. However, the carbohydrates that are most healthful for you are whole-grains and cereals instead of refined starches (refined flour or maida) or sugars. Some good examples include: whole-wheat flour, jowar, bajra, ragi, unpolished rice etc.
There is a growing realization that highly processed sugars, which are digested rapidly, can affect the metabolism. Rapidly digested sugars create a surge of glucose (the form that is taken by sugar in the bloodstream). The body adjusts to excess of glucose intake by producing more insulin. When the sugar levels go down, the extra insulin in the body stirs up your hunger instinct, which leads to snacking. This could contribute to obesity in some other ways also.