How many sweets a week are healthy? The expert-backed guide

December 2, 2025 •

3 min read

Globally, the average intake of free sugars often exceeds recommended limits. Discover the surprising truth about how many sweets a week are healthy and learn to enjoy your treats responsibly without compromising your well-being.

Quick Summary

Learn expert guidelines for healthy sweet consumption, the risks of excess sugar, hidden sources of added sugar, and how to enjoy sweet treats in moderation with smart swaps.

Key Points

Adhere to WHO Guidelines: Limit free sugar intake to less than 10% of total energy, or ideally less than 5% (around 6-12 teaspoons daily).
Mindful Moderation: Focus on enjoying sweets once or twice a week as a treat, not a daily habit.
Watch for Hidden Sugars: Be vigilant about checking food labels for added sugars in processed foods and beverages.
Prioritize Healthy Swaps: Opt for naturally sweet alternatives like fresh fruit, dark chocolate, and date paste to satisfy cravings.
Enjoy Guilt-Free Treats: By managing your overall sugar intake, you can enjoy occasional sweets without negative health consequences or guilt.
Control Portions: Pre-portion sweet treats or bake your own at home to control ingredient quality and portion sizes.
Recognize Health Risks: Understand that excessive sugar consumption is linked to weight gain, diabetes, heart disease, and dental decay.

Understanding Recommended Sugar Intake

The World Health Organization (WHO) focuses on limiting "free sugars," which are sugars added to foods and drinks, as well as those naturally found in honey, syrups, and fruit juices. Sugars in whole fruits, vegetables, and milk are not considered free sugars and are part of a healthy diet.

The WHO recommends that free sugars make up less than 10% of your total daily energy intake, which is about 50 grams (12 teaspoons) for an average adult. For extra health benefits, aim for less than 5%, or about 25 grams (6 teaspoons) daily. The key to how many sweets a week are healthy lies in managing this overall daily limit, treating sweets as occasional indulgences.

The Health Consequences of Excessive Sweets

While occasional sweets are fine, consistently eating too many free sugars can harm your health.

Weight Gain and Obesity

Sugary items are often calorie-dense and lack nutrients. Excess calories from sugar are stored as fat. High sugar intake can also disrupt hormones that regulate appetite, potentially leading to overeating.

Increased Risk of Type 2 Diabetes

Frequent consumption of refined sugar causes blood sugar spikes, requiring the body to produce a lot of insulin. Over time, this can lead to insulin resistance, a risk factor for Type 2 diabetes.

Dental Health Risks

Oral bacteria feed on sugar and produce acid that damages tooth enamel, causing cavities. Reducing free sugar intake is a key step in preventing dental decay.

Cardiovascular Issues

Too much sugar is linked to increased risks for heart disease. It can damage blood vessels, promote plaque buildup, and raise triglycerides, increasing the likelihood of heart attack and stroke.

Hidden Sugars: Sneaky Sources to Watch Out For

Many processed foods contain hidden sugars, making it easy to exceed recommended limits unintentionally. Be aware of added sugars in items like:

Condiments: Ketchup, BBQ sauce, and salad dressings.
Dairy and Grains: Flavored yogurts and many breakfast cereals.
Beverages: Sodas, energy drinks, and fruit juices are major contributors. Just one soda can surpass the daily sugar limit.

Practical Strategies for Enjoying Sweets in Moderation

Balancing treats with a healthy lifestyle is achievable.

Mindful Consumption

Eat sweet treats slowly and savor them to feel more satisfied with a smaller amount.

Portion Control Techniques

Pre-portion servings instead of eating directly from the container. When baking, you can reduce the amount of sugar used or share with others.

Smart Swaps for Your Sweet Tooth

Fresh Fruit: Enjoy the natural sweetness and fiber of berries or apples.
Dark Chocolate: A small piece of dark chocolate (70%+ cocoa) provides antioxidants and a less sweet option.
Date Paste: Use this as a natural sweetener in various recipes.
Dried Fruit and Nuts: Create a healthy trail mix for an energy boost.

Comparison: Healthy Sweet Alternatives vs. Processed Treats


Feature	Homemade Energy Balls (Dates & Nuts)	Standard Store-Bought Candy Bar
Sweetener	Natural sugars from dates; no added refined sugar	High amounts of added refined sugar and corn syrup
Fiber Content	High; from dates, nuts, and other whole ingredients	Low or none; contributes to rapid blood sugar spikes
Nutrient Density	High; contains healthy fats, vitamins, and minerals	Very low; often referred to as "empty calories"
Satiety	High; fiber and fat promote a feeling of fullness	Low; rapidly digested, can lead to more cravings
Ingredient Control	Complete control over ingredients and quality	Little to no control; often contains artificial ingredients

Conclusion: Finding the Right Balance

Determining how many sweets a week are healthy depends on your overall diet and lifestyle. There's no set number, but moderation is key. A diet rich in whole foods, minimizing hidden sugars, and enjoying high-sugar treats occasionally is the best approach. By making conscious choices and exploring healthier alternatives, you can enjoy sweets without guilt and support long-term health.

For more information on sugar intake, consult the World Health Organization's guideline on free sugars: Guideline: Sugars Intake for Adults and Children.

Frequently Asked Questions

Natural sugar is found in whole, unprocessed foods like fruits and milk, and comes packaged with fiber and nutrients. Added sugar, or free sugar, is any sugar put into food and drinks during processing or preparation, and is also found in honey and syrups.

The amount varies greatly. A single can of a sugar-sweetened soda can contain up to 40 grams of free sugars, nearly double the recommended daily limit for additional health benefits. Processed snacks like cookies and cakes also typically contain high amounts.

Experts recommend limiting sweets to once or twice a week as part of a balanced diet. While portion size matters, daily consumption can still contribute to an overall high sugar intake, especially when considering hidden sugars in other foods.

Excellent options include fresh fruit, homemade date paste used as a sweetener, a small piece of high-quality dark chocolate (70%+ cocoa), or energy balls made from dried fruit and nuts.

Controlling sugar cravings involves managing your overall diet. Focus on consuming more protein, fiber, and healthy fats, which promote satiety. Getting enough sleep, staying hydrated, and engaging in regular exercise can also help regulate mood and energy levels, reducing the impulse for a sugary pick-me-up.

Signs of excessive sugar consumption can include weight gain, acne breakouts, increased cravings for more sugar, mood swings, irritability, and a lack of energy. Consistent overindulgence can also lead to more severe health issues over time.

The World Health Organization classifies the sugars in honey as 'free sugars,' the same category as table sugar. While honey may contain trace nutrients, it is still a concentrated source of sugar and should be consumed in limited amounts, adhering to the same daily guidelines.