Daily sugar intake – recommended dosage of sugar

Recommended daily sugar intake is a mystery for us.

Sugar is part of the human diet for a very long time. It’s prized by people all over the world. We like the flavor of sugar for very good reasons. Unfortunately, over the past 60 years, the amount of sugar consumed has increased dramatically. Significant increases in sugar consumption are documented in most countries where heavily processed food is readily available.

Where do we find sugar?

Sugars found in whole fruits and vegetables and the sugar that naturally occurs in milk is excluded from 5% of recommended daily sugar intake

Surprisingly, only one sixth of our sugar comes from desserts or foods that we think of as sweets. The majority of our sugar comes in the form of highly processed food and sweetened beverages.

Many people are becoming aware of the need to reduce their sugar intake in order to maintain a healthy body weight. But what many people still aren’t aware of is the fact that sugar, under a variety of different pseudonyms, is added to so many foods that we don’t expect to contain sugar.

They add sugar to foods that never were sweetened before. Things like packaged bread, condiments, chips, sauces, and salad dressings. All of them, now have sugar in them, and condiments of all kinds. Because if you put more sugar in the food, you will sell more of it. So, we need to be conscious of it.

Daily sugar intake recommendation

In 2015, the World Health Organization released new guidelines strongly recommending that all adults and children reduce their sugar intake. To less than 10% of total calories, they are consuming.

These recommendations go on to suggest that a daily sugar intake to less than 5% of total calories. These focuses on free sugars. Those we are adding to foods by the manufacturer, the cook, or the consumer. As well as sugars that are naturally present in honey, syrups, and fruit juices.

But they don’t apply to intrinsic sugars we find in whole fruits and vegetables. The sugar that naturally occurs in milk is also excluded from that 5%.

For the average adult consuming a 2,000 calorie per day diet, reducing their sugar intake to 5% would mean ideally that no more than 100 calories per day should come from free sugars. Since free sugars offer 4 calories of energy per gram this would translate into approximately 25 grams of free sugar, about 6 teaspoons. 

Six teaspoons seem like a generous allocation when you picture spooning it out of the sugar bowl. But when you begin to look at the nutrition labels of most packaged foods, the numbers begin to add up incredibly quickly.

Example of a meal for daily sugar intake

Read labels or cook. You can exceed recommended sugar intake by two full teaspoons. Before even leaving the house.


For example, a one-half cup serving of organic granola can contain 16 grams or four teaspoons of sugar. If one-half of a cup of regular sweetened yogurt is added to that cereal for breakfast, this can add another four teaspoons of sugar. And you’ve already exceeded your recommended sugar intake by two full teaspoons. Before leaving the house.

So be aware, to read labels and try to avoid processed food.

Even if it is gluten-free, or organic.


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