How much sugar per day is considered unhealthy?

January 8, 2026 •

4 min read

According to the American Heart Association (AHA), the average American consumes far more added sugar than is recommended, often exceeding daily limits multiple times over. This stark statistic raises a critical question: how much sugar per day is considered unhealthy, and what are the real consequences of overconsumption?

Quick Summary

This guide provides clear, expert-backed recommendations on daily sugar intake, outlining the specific limits for both men and women and detailing the significant health risks associated with exceeding them. Key health organizations' guidelines are compared to offer a comprehensive understanding of what constitutes an unhealthy sugar intake. Practical tips for reducing sugar consumption are also included.

Key Points

AHA Recommended Limits: Men should aim for less than 36 grams (9 teaspoons) of added sugar per day, while women should consume no more than 25 grams (6 teaspoons).
WHO Recommends Percentage: The World Health Organization advises keeping free sugars below 10% of total daily calories, and ideally under 5% for better health.
Exceeding Limits Increases Disease Risk: Consuming too much added sugar is strongly linked to a higher risk of heart disease, obesity, and type 2 diabetes.
Added vs. Natural Sugars: Added sugars provide empty calories, while naturally occurring sugars in whole foods come with beneficial fiber and nutrients.
Hidden Sugars are Common: Be aware of sugar's many names on ingredient labels in processed foods and sugary beverages, as they are a primary source of overconsumption.
Small Changes Yield Big Results: Reducing intake of sugary drinks, reading nutrition labels, and cooking more at home are effective strategies for cutting back.

Understanding the Guidelines for Daily Sugar Intake

Most major health organizations focus their recommendations on 'added sugars'—those not naturally occurring in foods like fruits and milk, but rather added during processing or at the table. 'Free sugars' is another term used by the World Health Organization (WHO), which includes added sugars plus sugars naturally present in honey, syrups, and fruit juices. These guidelines provide the clearest picture of how much sugar per day is considered unhealthy.

American Heart Association (AHA) Recommendations

The AHA has long advocated for stricter limits on added sugar, particularly due to its link with cardiovascular disease. The recommendations are gender-specific and are measured in calories, grams, and teaspoons, making them easy to understand.

For Men: No more than 150 calories (36 grams or 9 teaspoons) of added sugar per day.
For Women: No more than 100 calories (25 grams or 6 teaspoons) of added sugar per day.

World Health Organization (WHO) Guidance

The WHO takes a similar, but more aggressive stance, suggesting a limit based on a percentage of total daily calorie intake.

Initial Recommendation: Less than 10% of total daily energy intake from free sugars.
Conditional Recommendation: Further reduction to less than 5% of total daily energy intake for additional health benefits. For a person on a 2,000-calorie diet, the 10% recommendation translates to about 50 grams (12 teaspoons), while the 5% target is 25 grams (6 teaspoons).

The Health Consequences of Excessive Sugar

Exceeding these daily limits consistently can have profound and lasting negative effects on your health. The science is clear that a high-sugar diet is not just about weight gain; it's a major risk factor for several chronic diseases.

Cardiovascular Disease

One of the most concerning risks is heart disease. A 2014 study published in JAMA Internal Medicine found a strong correlation between high sugar intake and an increased risk of death from cardiovascular disease. Participants who got 17-21% of their daily calories from added sugar had a 38% higher risk of dying from heart disease compared to those who consumed just 8% of their calories from added sugar. Excessive sugar consumption is thought to raise blood pressure, increase inflammation, and elevate triglycerides.

Weight Gain and Obesity

Sugary beverages like soda and sweetened juices are major culprits in the obesity epidemic. These drinks contain a large amount of sugar and calories without providing any feeling of fullness, leading people to consume far more calories than they realize. Studies show that people who consume sugary drinks tend to weigh more than those who don't.

Type 2 Diabetes

High sugar intake is a leading cause of insulin resistance, a precursor to Type 2 diabetes. When you consume too much sugar, your body's cells can become resistant to the effects of insulin, the hormone that helps regulate blood sugar. Over time, this forces the pancreas to work overtime, leading to pancreatic burnout and the development of Type 2 diabetes.

Natural Sugars vs. Added Sugars: A Comparison

To understand how much sugar per day is considered unhealthy, it’s vital to distinguish between sugar found naturally in whole foods and the added kind.


Feature	Naturally Occurring Sugars	Added Sugars
Source	Whole, unprocessed foods like fruits and vegetables.	Processed foods, sugary drinks, and table sugar.
Nutrient Content	Packaged with fiber, vitamins, and minerals.	Provides "empty calories" with little to no nutritional value.
Absorption Rate	Absorbed slowly due to fiber, preventing blood sugar spikes.	Absorbed rapidly, causing sharp increases in blood glucose.
Health Impact	Associated with improved health outcomes and disease prevention.	Strongly linked to heart disease, obesity, and diabetes.
Example Foods	Apples, bananas, berries, carrots.	Soda, candy, baked goods, sweetened cereals.

How to Reduce Your Daily Sugar Intake

Cutting back on sugar can be challenging, but a few simple strategies can make a significant difference. Here is a list of actionable steps to take:

Read Nutrition Labels: Pay close attention to the "of which sugars" line on nutrition labels, and look for products with low sugar content (ideally 5g or less per 100g).
Avoid Sugary Beverages: Sodas, fruit juices, and sweetened coffees are often the largest source of added sugar in a diet. Replace them with water, unsweetened tea, or naturally flavored sparkling water.
Choose Whole Foods: Prioritize a diet rich in whole foods like vegetables, lean proteins, and healthy fats. This will naturally reduce your intake of processed foods, which are high in hidden sugars.
Cook at Home More: Cooking allows you to control exactly how much sugar goes into your meals. Experiment with spices like cinnamon, vanilla, or nutmeg to add flavor instead of sugar.
Beware of Hidden Sugar: Sugar has many names, including high-fructose corn syrup, sucrose, and dextrose. Read ingredient lists carefully to identify hidden sugar sources.

Conclusion

Understanding how much sugar per day is considered unhealthy is the first step toward better health. By following the clear, data-driven guidelines from organizations like the AHA and WHO, individuals can significantly reduce their risk of chronic diseases such as heart disease, obesity, and Type 2 diabetes. Focusing on reducing added sugars and prioritizing whole, nutrient-dense foods will lead to a healthier, more vibrant life. Implementing small, sustainable changes in dietary habits can yield powerful, long-term benefits for overall wellness.

Reference

For comprehensive dietary guidelines, consult the official Dietary Guidelines for Americans documentation at: https://www.dietaryguidelines.gov/.

Frequently Asked Questions

For most adults, consistently consuming more than the recommended daily limits set by the American Heart Association—25 grams for women and 36 grams for men—is considered unhealthy. These limits refer specifically to added sugars, not natural sugars found in whole foods like fruit.

Added sugars are sweeteners and syrups put into foods during processing or at the table, offering no nutritional value. Natural sugars are found intrinsically in whole foods like fruits and milk, which also provide fiber, vitamins, and minerals.

Yes. Sugary foods and drinks, particularly sodas, are often calorie-dense and not filling, leading to overconsumption and weight gain. Studies have shown a direct correlation between high sugar intake, especially from beverages, and a higher body mass index.

Consistently consuming high amounts of added sugar has been directly linked to an increased risk of death from cardiovascular disease. This is because it can lead to higher blood pressure, inflammation, and high triglyceride levels, all of which are risk factors for heart problems.

You can reduce your sugar intake by cutting back on sugary beverages, reading nutrition labels carefully, cooking more meals from scratch, and choosing whole foods over processed ones. Opt for natural spices like cinnamon to flavor foods instead of sugar.

No, the sugar found in whole fruit is not considered unhealthy. It is packaged with fiber that slows digestion and prevents the sharp blood sugar spikes associated with added sugars. The fiber and nutrients in whole fruits make them a healthy part of a balanced diet.

No. Carbohydrates are a broad category that includes sugars, starches, and fiber. While sugar is a type of carbohydrate, not all carbs are sugar. Complex carbohydrates, like those in whole grains and vegetables, are metabolized differently than simple, added sugars.