The recommended daily intake of sugar varies depending on the type of sugar and health guidelines, but most health authorities emphasize limiting "free" or added sugars. Key recommendations:
- The World Health Organization (WHO) advises that free sugars should be less than 10% of total daily energy intake, with a stronger recommendation to keep it below 5% for additional health benefits. For an average adult consuming 2,000 calories per day, this translates to:
- Less than 50 grams (about 12 teaspoons) per day at 10%
- Ideally less than 25 grams (about 6 teaspoons) per day at 5%
- The American Heart Association (AHA) recommends stricter limits:
- Men: no more than 36-37.5 grams (9 teaspoons) of added sugar per day
- Women: no more than 24-25 grams (6 teaspoons) of added sugar per day
- The UK's NHS suggests adults consume no more than 30 grams (about 7 teaspoons) of free sugars daily
Additional notes:
- "Free sugars" include added sugars plus sugars naturally present in honey, syrups, fruit juices, and concentrates.
- Sugars naturally found in whole fruits, vegetables, and milk are not included in these limits and do not need to be restricted.
- Many common sugary foods and drinks, such as a 12-ounce can of soda or a candy bar, can exceed these daily limits in just one serving
In summary, most guidelines recommend keeping added or free sugar intake below 25 to 50 grams per day for adults, with stricter limits for better health outcomes.
