How Much Sugar Can You Safely Consume Daily?

Sugar is everywhere, and while it adds sweetness to our lives, consuming too much can harm our health. So, how much is too much? Here’s what you need to know.

Recommended Daily Sugar Intake

According to the American Heart Association:

• Women should limit their added sugar intake to no more than 6 teaspoons (25 grams) per day.
• Men can have up to 9 teaspoons (38 grams) per day.
• For children, the recommended amount varies by age and calorie needs but typically falls between 3–6 teaspoons (12–25 grams) per day.

Whether the sugar comes from added sweeteners, honey, syrups, or fruit juices, it should make up no more than 10% of your daily calorie intake.

Moderation Is Key

Dr. Cassandra Edwards, an internal medicine physician at Aurora Health Center in Waukesha, explains that a little sugar in your diet is fine—as long as it’s consumed in moderation. Cutting back doesn’t mean eliminating sugar altogether, but it does involve being mindful of your choices.

Tips for Managing Sugar Intake

If you’re looking to reduce sugar in your diet without feeling deprived, here are some practical strategies:

1. Eat a Balanced Diet

Focus on nutrient-dense foods like fruits, vegetables, legumes, lean meats, nuts, and whole grains. These foods stabilize your blood sugar levels, reducing sugar cravings naturally. Instead of cutting sugar abruptly, try adding more of these healthy options to your meals.

2. Avoid Stocking Sugary Snacks

Out of sight, out of mind! Keep candy, cookies, and other sugary treats out of your pantry and fridge. Stock up on fresh fruit instead for a naturally sweet snack.

3. Use Sugar Substitutes

If you need a touch of sweetness, consider sugar substitutes like stevia or sugar alcohols (e.g., sorbitol, xylitol). They provide the sweetness without the extra calories.

4. Change How You Consume Sugar

Skip sugary drinks and processed beverages. Instead, hydrate with water or enjoy whole fruits for a sweet fix. This not only cuts down on sugar but also boosts your fiber intake.

The Bottom Line

Sugar isn’t the enemy when consumed in moderation. By making small, sustainable changes—like opting for healthier snacks or drinking water instead of sugary beverages—you can enjoy the sweetness of life while keeping your health in check. Remember, the goal isn’t perfection, but balance!