The recommended daily amount of added sugar varies slightly by health organizations, but generally falls within these guidelines:
- The American Heart Association advises men to consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, and women no more than 6 teaspoons (25 grams or 100 calories) per day
- The UK NHS recommends adults limit free sugars (added sugars plus those in honey, syrups, and unsweetened fruit juices) to no more than 30 grams per day (about 7 sugar cubes)
- The World Health Organization (WHO) suggests keeping free sugar intake to less than 10% of total daily calories, which is about 50 grams (10 teaspoons) for an average adult consuming 2,000 calories. For better health, reducing this to below 5% of daily calories (around 25 grams or 6 teaspoons) is advised
- Heart & Stroke Foundation of Canada recommends no more than 10% of total daily calories from added sugars, ideally less than 5%, equating to about 48 grams (12 teaspoons) or less per day on a 2,000-calorie diet
In summary, a safe and healthy daily intake of added sugar is generally between 25 to 36 grams (6 to 9 teaspoons) for adults, with stricter limits for women and children. Natural sugars found in whole fruits, vegetables, and milk are not included in these limits and do not need to be restricted
. To manage sugar intake, it is important to read nutrition labels carefully for added sugars, which can appear under many names such as honey, maple syrup, high fructose corn syrup, and dextrose
. Key points:
- Men: up to 36-37.5 g (9 tsp) added sugar/day
- Women: up to 25-24 g (6 tsp) added sugar/day
- General adult limit: 25-50 g (6-12 tsp) free/added sugar/day depending on guideline
- Children: lower limits depending on age (e.g., 10-30 g/day)
- Natural sugars in whole foods are not restricted
These guidelines help reduce risks of heart disease, obesity, diabetes, and tooth decay associated with excessive sugar consumption
