Official guidelines on daily sugar intake
Determining an appropriate daily sugar intake is essential for maintaining a healthy lifestyle, but it is not a one-size-fits-all number. Most health organizations, including the World Health Organization (WHO) and the American Heart Association (AHA), focus on limiting added sugars rather than naturally occurring sugars found in whole foods like fruits and milk. The reason for this distinction is that natural sugars in whole foods come packaged with fiber, vitamins, and minerals, which slow down their absorption and provide nutritional benefits. In contrast, added sugars offer no nutritional value and contribute to excess calories.
World Health Organization (WHO) recommendations
The WHO provides a strong recommendation to reduce the intake of free sugars throughout the life course. Free sugars include monosaccharides and disaccharides added to foods and drinks by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices.
- Less than 10% of total energy intake: For an adult on a 2,000-calorie diet, this translates to less than 50 grams (about 12 teaspoons) of free sugar per day.
- Less than 5% of total energy intake for additional benefits: The WHO suggests that a further reduction to less than 25 grams (about 6 teaspoons) per day would provide even greater health benefits, particularly a reduction in dental caries.
American Heart Association (AHA) guidelines
The AHA also emphasizes limiting added sugars to protect cardiovascular health.
- Men: A maximum of 36 grams (about 9 teaspoons) of added sugar per day.
- Women: A maximum of 25 grams (about 6 teaspoons) of added sugar per day.
- Children (aged 2–18): No more than 25 grams (about 6 teaspoons) of added sugar per day. The AHA recommends no added sugar for children under two.
The crucial difference between natural and added sugars
Understanding the contrast between naturally occurring and added sugars is a fundamental part of healthy eating. Foods containing natural sugars, such as fresh fruits, come with essential fiber that helps regulate the body's glycemic response. Fiber slows down digestion and the rate at which sugar enters the bloodstream, preventing sharp spikes and crashes in blood glucose levels. Conversely, added sugars, often stripped of any nutritional value, cause a rapid rise in blood sugar and can contribute to weight gain, inflammation, and heart disease.
Comparison: Added Sugars vs. Natural Sugars
| Feature | Added Sugars | Natural Sugars |
|---|---|---|
| Source | Syrups, honey, high-fructose corn syrup, and sugars added during processing. | Whole, unprocessed foods like fruits, vegetables, and milk. |
| Nutritional Value | Provides empty calories with no nutritional benefits. | Comes packaged with vitamins, minerals, antioxidants, and fiber. |
| Glycemic Response | Causes rapid spikes and crashes in blood sugar. | Results in a slower, more gradual increase in blood sugar due to fiber content. |
| Satiety | Offers little to no feeling of fullness, potentially leading to overeating. | Promotes a feeling of fullness due to fiber and water content, helping to manage appetite. |
| Health Impact | Associated with increased risks for heart disease, diabetes, obesity, and inflammation. | Less likely to cause negative health effects when consumed as part of a balanced diet. |
| Examples | Soda, candy, baked goods, sweetened cereals, processed snacks, sauces. | Fresh fruit, plain yogurt, vegetables, and milk. |
Practical tips to reduce your sugar intake
Reducing your sugar intake can be a gradual process. Small, consistent changes can have a significant impact on your overall health.
Start with beverages: Sugary drinks like soda, fruit juices, and flavored coffees are some of the biggest sources of added sugar.
- Swap soda for sparkling water with a splash of lemon or lime.
- Choose plain, unsweetened tea or coffee instead of sugary lattes.
- Limit fruit juice intake to no more than a small glass per day.
Become a label reader: Many processed foods contain hidden sugars under dozens of different names. Check the nutrition facts label for "Added Sugars" and look at the ingredient list for terms ending in “-ose” (like dextrose and fructose), as well as syrups (corn syrup, rice syrup), and honey.
Focus on whole foods: Prioritizing whole, unprocessed foods naturally reduces your exposure to added sugars.
- Eat fresh fruit to satisfy a sweet craving instead of candy or baked goods.
- Make your own meals from scratch more often, which allows you to control the amount of sugar added.
- Opt for plain yogurt and add fresh fruit, rather than buying pre-sweetened varieties.
Cook smarter: When baking or cooking, experiment with reducing the amount of sugar in recipes by one-quarter to one-third. Use spices like cinnamon, nutmeg, or vanilla extract to add flavor without the extra sugar.
Manage cravings effectively: Sugar cravings are often linked to fluctuations in blood sugar. Increasing your intake of protein and fiber can help regulate blood sugar and keep you feeling fuller for longer. Stress and poor sleep can also increase sugar cravings, so ensure you are managing these aspects of your lifestyle as well.
The long-term health benefits of cutting back
Reducing your added sugar intake can lead to a healthier weight, improved heart health, and better dental health. Studies have shown a strong link between high sugar diets and an increased risk of chronic diseases like type 2 diabetes and heart disease. By being mindful of your daily sugar intake and prioritizing whole foods, you can significantly lower your risk of these conditions and improve your overall well-being.
Ultimately, the goal is not to eliminate all sugar but to be conscious of the quantity and quality of the sugar you consume. The emphasis should be on minimizing added and free sugars while enjoying the natural sugars found in nutritious whole foods.
References:
- American Heart Association. (2019). Added Sugar is Not So Sweet.
- Harvard T.H. Chan School of Public Health. (2022). The sweet danger of sugar.
- National Health Service (NHS). (n.d.). Sugar: the facts.
- World Health Organization. (2020). Healthy diet.
- WebMD. (2025). What Happens When You Cut Out Added Sugar?.
Conclusion
Understanding and adhering to recommended daily sugar limits, especially for added and free sugars, is vital for long-term health. Major health bodies like the WHO and AHA offer clear guidelines, advising significantly lower intake than what many people currently consume. By prioritizing whole foods and becoming more aware of hidden sugars in processed items, individuals can make sustainable changes to their diet. Reducing sugar intake is a powerful step towards preventing chronic diseases, managing weight, and improving overall health, proving that a little awareness can lead to a lot of wellness.
