The recommended daily sugar intake varies slightly by health organizations, but general guidelines for added or free sugars are as follows:
- Adults should consume no more than about 30 grams (7 sugar cubes) of free sugars per day, according to the UK's NHS. Free sugars include sugars added to foods/drinks and those naturally found in honey, syrups, and unsweetened fruit juices.
- The Dietary Guidelines for Americans suggest limiting added sugars to less than 10% of total daily calories, which equates to about 50 grams (12 teaspoons) of added sugars daily on a 2,000 calorie diet.
- The American Heart Association recommends stricter limits: no more than 24 grams (6 teaspoons) of added sugar per day for most adult women and no more than 36 grams (9 teaspoons) for most adult men.
- For children, recommendations are lower and depend on age. For example, children aged 7 to 10 years should have no more than 24 grams of free sugar daily, and children under 2 years should avoid added sugars altogether.
In summary, for most adults, keeping added or free sugar intake below 30-36 grams (about 6 to 9 teaspoons) daily is advisable for optimal health, with some guidelines allowing up to 50 grams (about 12 teaspoons) but emphasizing that less is better. Natural sugars in whole fruits and vegetables are not counted in these limits.
This balanced approach helps reduce risks associated with excessive sugar consumption, like obesity and tooth decay. If more detail or specific recommendations by age or gender is needed, feel free to ask.
