Recommended Daily Sugar Intake
Most American women should consume no more than 100 calories (about 6 teaspoons) of added sugars per day, and most American men should consume no more than 150 calories (about 9 teaspoons) of added sugars per day to reduce cardiovascular risk and maintain healthy weight. 1
Understanding Sugar Recommendations
The American Heart Association (AHA) provides clear guidelines on daily sugar intake limits based on extensive research on cardiovascular health outcomes:
- For women: Maximum 100 calories/day from added sugars (approximately 6 teaspoons)
- For men: Maximum 150 calories/day from added sugars (approximately 9 teaspoons) 1
These recommendations are significantly lower than actual consumption patterns, as the average American consumes approximately 22.2 teaspoons (355 calories) of added sugars daily 1.
Different Types of Sugar in Recommendations
It's important to understand the different types of sugar referenced in guidelines:
- Added sugars: Sugars and syrups added to foods during processing, preparation, or at the table
- Free sugars: Added sugars plus sugars naturally present in honey, syrups, fruit juices
- Total sugars: All sugars in food, including naturally occurring and added sugars
Global Recommendations
Several health organizations have issued recommendations on sugar intake:
- World Health Organization (WHO): Recommends limiting free sugars to less than 10% of total energy intake, with a conditional recommendation to further reduce to below 5% 1
- U.S. Department of Health and Human Services: Recommends consuming less than 10% of calories per day from added sugars 1
- Scientific Advisory Committee on Nutrition (UK): Recommends free sugars should not exceed 5% of total energy intake for ages 2 years and older 1
Age-Specific Recommendations
Sugar recommendations vary by age and activity level:
- Children under 2 years: Added sugars should be avoided completely 1
- Children ages 2-18: Should consume ≤25g (100 calories or ≈6 teaspoons) of added sugars per day 1
- Active young adult males: Up to 18 teaspoons of added sugars daily (based on higher caloric needs) 1
- Sedentary older adults: As little as 3-5 teaspoons daily (particularly for sedentary older women) 1
Health Implications of Excessive Sugar Intake
Recent evidence shows that high sugar consumption is associated with:
- Increased body weight, particularly from sugar-sweetened beverages 2
- Higher risk of coronary heart disease (17% higher risk per 250 mL/day of sugar-sweetened beverages) 2
- Increased risk of gout (4% higher risk per serving/week of sugar-sweetened beverages) 2
- Higher risk of pancreatic cancer (22% higher risk per 25g/day of fructose) 2
- Increased all-cause mortality (4% higher risk per 250 mL/day of sugar-sweetened beverages) 2
Common Sources of Added Sugars
The main sources of added sugars in the diet include:
- Sugar-sweetened beverages (soft drinks, fruit drinks, sports drinks)
- Sweetened coffee and tea
- Desserts and sweet snacks
- Candy and chocolates
- Sweetened breakfast cereals
- Sweetened dairy products
Practical Tips for Reducing Sugar Intake
To reduce daily sugar consumption:
- Choose water, unsweetened tea, or coffee instead of sugar-sweetened beverages
- Read nutrition labels to identify added sugars (look for ingredients ending in "ose" like fructose, dextrose, etc.)
- Choose fresh fruits instead of fruit juices or sweetened fruit products
- Reduce sugar gradually in recipes and beverages to adjust your taste preferences
- Be aware that sweetened condensed milk is a significant source of added sugar in many diets 3
Common Pitfalls to Avoid
- Hidden sugars: Many processed foods contain unexpected added sugars (pasta sauces, salad dressings, etc.)
- Health halo effect: Foods marketed as "natural" may still contain significant amounts of added sugars
- Liquid calories: Sugar-sweetened beverages can contribute significant calories without providing satiety
- Inconsistent labeling: Food labels may not clearly distinguish between naturally occurring and added sugars
Remember that these recommendations focus on added sugars, not naturally occurring sugars in whole fruits, vegetables, and unsweetened dairy products, which can be consumed as part of a healthy diet.