How Much Sugar Is Too Much?
The WHO recommends that adults and children reduce free sugars to less than 10% of total daily energy intake, with additional benefits possible below 5%. For someone eating around 2,000 calories a day, 10% is about 50 grams of free sugar per day.
Remember that free sugars include sugar added to foods and drinks, as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.
This is different from the naturally occurring sugars found inside whole fruits and vegetables.
Where Is the “Hidden” Sugar?
You don’t have to eat candy every day to consume a lot of sugar.
Check the labels on products such as:
– Soft drinks and sweetened beverages
– Flavored yogurts
– Breakfast cereals
– Ketchup and sauces
– Packaged desserts
– Sweetened coffee drinks
– Granola and snack bars
– Some breads and crackers
The ingredient list may use different names, including sucrose, glucose, fructose, maltose, dextrose, syrups, and other sweeteners.
Simple Ways to Cut Back
You don’t necessarily need to eliminate every sweet food.
Try making small changes:
Choose water more often instead of sugary drinks.
Eat whole fruit instead of drinking fruit juice.
Read nutrition labels before buying packaged foods.
Reduce the amount of sugar you add to tea or coffee gradually.
Choose plain yogurt and add fresh fruit yourself.
Eat balanced meals containing vegetables, whole grains, protein, and healthy fats.
Keep sweets as an occasional treat, rather than something you consume throughout the day.
The Bottom Line
Sugar isn’t a poison, and you don’t need to be afraid of every gram of sugar you eat.
The real issue is excessive and frequent consumption of free sugars, particularly from sugary drinks and highly processed foods.
Small changes can make a big difference. You don’t have to give up everything you enjoy—you simply need to become more aware of how much sugar you’re consuming and where it’s coming from.
The first step is simple: check the label before you take the next bite.
