Sugar has both pros and cons. On the positive side, it provides a quick source of energy and can enhance the taste of foods. However, excessive sugar intake can lead to negative health effects, such as weight gain, increased risk of type 2 diabetes, heart disease, and tooth decay.

In terms of how much sugar is good, the general recommendation is to limit added sugars to less than 10% of daily calories. For a 2,000-calorie diet, this translates to no more than 200 calories, or about 50 grams (12 teaspoons) of added sugar per day. Reducing this amount can help maintain better overall health and prevent chronic diseases.