The recommended daily sugar intake varies depending on several factors, including age and sex. Several health organizations offer guidelines, but there's no single universally agreed-upon amount.
Recommended Daily Sugar Intake for Adults
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American Heart Association (AHA): Recommends that men consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, while women should limit their intake to 6 teaspoons (25 grams or 100 calories) per day. This refers to added sugars, not naturally occurring sugars in fruits and vegetables. [Source: AHA, various articles, September 2024]
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NHS (National Health Service, UK): Advises adults to have no more than 30g of free sugars a day (approximately 7 sugar cubes). Free sugars include added sugars and sugars naturally present in honey, syrups, and fruit juices. [Source: NHS, various articles]
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Other Organizations: Other organizations, including the Dietary Guidelines for Americans, often suggest limiting added sugar to a percentage of total daily calories (e.g., under 10%, ideally less than 5%). The exact gram amount will depend on your total caloric intake. [Source: Various health organizations, including the Dietary Guidelines for Americans and others]
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Examples: A 2000-calorie diet would equate to a maximum of 200 calories (50 grams) of added sugar according to some recommendations. However, this is an upper limit and sticking to the AHA guidelines is recommended.
Children's Sugar Intake
The AHA recommends that children aged 2-18 consume less than 6 teaspoons (24 grams) of added sugar per day. [Source: AHA, various articles]
Important Considerations
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Added vs. Natural Sugars: Distinguish between added sugars (those added to processed foods and drinks) and sugars naturally present in fruits and vegetables. The recommendations primarily focus on limiting added sugars.
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Hidden Sugars: Be aware that sugars are often hidden in processed foods, even those not tasting particularly sweet. Read food labels carefully.
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Individual Needs: The recommended amounts are guidelines; individual needs might vary based on factors like activity level, overall health, and other dietary factors.
It's crucial to consult a healthcare professional or registered dietitian for personalized advice on your ideal sugar intake.
