It's okay to have a little sweetness in your life.
Added refined sugars like sucrose, fructose and glucose are essentially devoid of nutrients other than kilojoules. It is therefore recommended that we consume no more than 10% of energy from added sugars.
When it comes to carbohydrate-containing foods, most of us should eat at least two serves of fruit a day and two to four serves of reduced-fat dairy foods (e.g., milk and yoghurt) or their alternatives, and keep our consumption of added sugars moderate. What’s moderate? No more than 10 per cent of total calories (kilojoules), or less than 13 teaspoons of added sugars each day.
It is just as important to consume a moderate amount of added (refined) starch and/or maltodextrins as it is to consume a moderate amount of added (refined) sugars. When choosing starchy foods, look for wholegrain varieties, preferably with a low GI.
Added refined sugars are a source of unwanted calories (kilojoules) and they contribute to tooth decay if consumed frequently in large amounts. However, so are added refined starches and maltodextrins. On average, added refined starches and maltodextrins provide more kilojoules (17.5 kJ/g) than sugars (16.0 kJ/g) and have a higher glycemic index.