Sugar is a part of many everyday foods—from tea and coffee to sweets, soft drinks, packaged juices, biscuits, and processed snacks. Because it's often hidden in packaged foods, many people consume far more sugar than they realize. Over time, excessive sugar intake can affect overall health, which is why experts recommend keeping it in check.
The World Health Organization (WHO) has also issued guidelines to help people reduce sugar consumption and lower the risk of lifestyle-related diseases.
How Much Sugar Does the WHO Recommend?
According to the WHO, free sugars should make up less than 10% of your total daily calorie intake. For most adults, this equals around:
Up to 50 grams (about 12 teaspoons) per day as the upper limit.
Around 25 grams (about 6 teaspoons) per day for additional health benefits.
These recommendations apply to added sugars found in foods and beverages such as soft drinks, sweets, desserts, and processed foods. Naturally occurring sugars in whole fruits and plain milk are treated differently because these foods also provide important nutrients.
What Happens When You Reduce Sugar?
Cutting back on excess sugar may offer several health benefits, including:
Better weight management
More stable blood sugar levels
Lower risk of type 2 diabetes
Improved heart health
Healthier-looking skin
More consistent energy throughout the day
Better dental health with a lower risk of cavities
Improved sleep for some people
Small reductions in daily sugar intake can contribute to better long-term health when combined with an overall balanced diet.
Foods That Often Contain Hidden Sugar
Many foods that don't taste extremely sweet can still contain significant amounts of added sugar. These include:
Soft drinks and packaged fruit juices
Energy drinks
Biscuits, cakes, chocolates, and desserts
Sweetened breakfast cereals
Flavored yogurt
Ketchup and packaged sauces
Ready-to-eat and processed foods
Reading nutrition labels and comparing products can help you identify lower-sugar options.
Simple Ways to Cut Down on Sugar
Replace sugary drinks with water or unsweetened beverages.
Choose fresh fruit instead of sugary desserts when possible.
Read food labels to check for added sugars.
Limit processed snacks and packaged foods high in sugar.
Gradually reduce the amount of sugar added to tea, coffee, and homemade recipes.
The Bottom Line
Giving up or reducing added sugar can make a meaningful difference to your health over time. Following the WHO's recommendations and making small, sustainable dietary changes can support better weight management, improved metabolic health, and lower the risk of several chronic diseases. The goal isn't to eliminate all sugar, but to keep added sugars within healthy limits as part of a balanced lifestyle.
