How many teaspoons of sugar does a person need daily? And what limit is recommended
How many teaspoons of sugar does a person need daily? And what limit is recommended
How many teaspoons of sugar does a person need daily? And what limit is recommended
Many people wonder how much sugar can be consumed daily without harming health. WHO's recommendation mainly concerns free sugars, that is the sugar that is added to food or drink, in addition to the sugar found in honey, concentrated syrups and fruit juices.
What amount is recommended?
WHO recommends that free sugars be less than 10% of total daily energy intake. For a person consuming about 2000 calories a day, this equals less than 50 grams, or about 12 level teaspoons.
The Organization notes that reducing it to less than 5% of energy intake may yield additional benefits; that is about 25 grams or 6 teaspoons in a diet that contains 2000 calories per day. This amount is not a target to be reached, but a lower limit that is best not to be exceeded if possible.
Does that include the sugars in fruit and milk?
Sugars naturally present in whole fruit, vegetables and milk are not counted as free sugars according to the Organization's guidelines. But the sugar in juice, honey and syrups is counted, even if it comes from a natural source. Therefore, eating whole fruit is different from drinking its juice.
Where is added sugar found?
Sugar is not limited to sweets; it can be found in soft drinks and energy drinks, sweetened tea or coffee, confections, some breakfast cereals, sauces and processed foods. Some of these products may not taste very sweet, so it helps to check the ingredient label and look for terms such as: sugar, syrup, sucrose, glucose, fructose.
Why is it advised to reduce it?
Excess free sugars can increase calorie intake and contribute to weight gain, and they are linked to a higher risk of tooth decay. Therefore WHO advises reducing them across the life course, with particular attention to sweetened beverages and frequent sweets.
How can you reduce your consumption?
Start by gradually reducing the sugar you add to tea and coffee, replace sweetened drinks with water, and choose whole fruit instead of juice. And note that the daily amount includes sugar from all foods and drinks, not just the sugar you add by hand.
Summary: For those who consume about 2000 calories a day, the general recommendation is a maximum of 50 grams of free sugars, and reducing it to around 25 grams may provide additional benefit. The appropriate amount varies according to a person's energy needs; therefore these figures are guidelines and not an individual prescription.
