The recommended daily intake of sugar depends on the type of sugar and individual factors like age and gender. Generally:
- For adults, the UK NHS and World Health Organization (WHO) recommend no more than 30 grams (about 7 teaspoons or sugar cubes) of free sugars per day, which means sugars added to foods and drinks and sugars naturally found in honey, syrups, and unsweetened fruit juices. This represents about 5% of total daily energy intake.
- The American Heart Association (AHA) suggests limits of 25 grams per day for women and 36 grams per day for men for added sugars.
- The Dietary Guidelines for Americans recommend that less than 10% of total daily calories come from added sugars, equal to about 50 grams for a 2,000 calorie diet.
- For children, the recommended limits are lower and vary with age, for example, children aged 7-10 should have no more than 24 grams of free sugars a day.
Sugars naturally present in whole fruits, vegetables, and milk are not included in these limits and do not need to be reduced.
In summary, an adult should aim to consume no more than about 30 grams (7 teaspoons) of free or added sugars daily for optimal health.
