Word Count: 1033
Read Time: Approximately 5 minutes
Table of Contents:
- Types of Sugar: Natural vs Added
- How Much Sugar Are You Actually Eating?
- Recommended Daily Sugar Intake
- Health Risks of Excess Sugar Intake
- Daily Sugar Intake by Age and Lifestyle
- Tips to Cut Down on Sugar
- Wrapping Up
- Frequently Asked Questions
Sugar may sweeten your day. However, too much of it can silently sabotage your health. Sugar hides in more than just desserts-it’s in sauces, snacks and even so-called health foods. But how much is too much?In this blog, we’ll break down the safe daily sugar intake, look at how the calories in sugar add up fast and share practical tips to keep things in balance.
Types of Sugar: Natural vs Added
Not every type of sugar is the same-and no, that fruit bowl isn’t the same as a fizzy drink. Natural sugars are the kind your body knows how to handle-they come from fruits (fructose) and dairy (lactose), along with fibre or protein to slow down the digestion process.
However, added sugar is the stuff tossed into sodas, pastries, sauces and flavoured yoghurts during processing-like refined sugar or high fructose corn syrup. These spike your blood sugar and load up your daily sugar intake with empty calories in sugar that your body doesn’t need. And over time, this can take a toll on your health if things go unchecked.
How Much Sugar Are You Actually Eating?
Do you think you’re not eating much sugar? You might be surprised.
A large chunk of our sugar intake doesn’t come from sweets: it’s hiding in everyday foods like packaged snacks, breakfast cereals, flavoured curd, juices and even ketchup. It doesn’t always go by the name sugar-look out for ingredients like ‘maltose’, ‘cane juice’ or ‘corn syrup’ on labels.
In India, the average urban adult can easily consume double or even triple the WHO-recommended amount without realising it.
Here’s where it sneaks in:
- A 300ml bottle of soft drink: ~33g sugar
- 1 serving of packaged fruit juice: ~20–25g
- 2 biscuits (cream-filled): ~10–12g
- Flavoured yoghurt (100g): ~12g
- 1 spoon of ketchup: ~4g
Common Indian Foods High in Sugar:
- Mithais (like gulab jamun): 1 piece = 15–20g sugar
- Sweetened lassi (1 glass): ~18–25g
- Chai with 2 tsp sugar: ~8g
- Packaged breakfast cereals: 1 serving = 10–15g
Recommended Daily Sugar Intake
According to the World Health Organisation (WHO), your daily sugar intake should be less than 10% of your total calories, and should ideally sit under 5% if you really want to minimise health risks.
| Group | Max Daily Sugar Intake | In Grams |
| Men | 9 teaspoons | 36 grams |
| Women | 6 teaspoons | 25 grams |
| Children (2 to 18 years) | Maximum 6 teaspoons | 12.5-20 grams |
| Children (under 2 years ) | Avoid added sugars entirely | 0 grams |
These numbers apply to added sugars (the kind hiding in biscuits, sauces and soft drinks), not the natural ones you get from fruits or dairy. It may seem small, but the calories in sugar can pile up fast, particularly with processed foods.
Health Risks of Excess Sugar Intake
Some recent studies show that an excess of sugar can lead to inflammation and insulin resistance-both of which quietly set the stage for chronic health issues.
The tricky part here is that those hidden calories in sugar often don’t look dangerous at first glance. That’s why being aware of your intake matters
Short-term effects
We’re all aware of that sugar high you get from a sweet treat. It’s usually followed by a crash. That is what’s leaving you tired, cranky and reaching for more. That’s one of the short-term effects of too much sugar: energy dips, cravings and mood swings.
Long-term effects
The real concern lies in the long-term impact. Habitually consuming excess sugar has been shown to increase the risk of:
- A higher risk of Type 2 diabetes
- Heart disease
- Obesity
- Tooth decay
- Non-alcoholic fatty liver disease
Daily Sugar Intake by Age and Lifestyle
- Children: A child’s daily sugar intake should be much lower than that of an adult’s, and even among adults, lifestyle plays a big role.
- Sedentary adults: If you’re mostly sitting at a desk all day, your body doesn’t need as much energy from sugar as someone who’s super active or works out regularly.
- Diabetics or prediabetics: For people with diabetes or prediabetes, it gets even trickier-they often need to stay well below the average limits to keep blood sugar in check.
Monitoring your HbA1c levels regularly will help you understand how your sugar habits affect your overall health and guide you toward better blood sugar management.
Tips to Cut Down on Sugar
You don’t have to ditch all sweets to cut sugar; it’s just about choosing better alternatives.
- Begin by checking labels. Even foods that don’t taste sweet can pack unexpected sugar.
- Ditch those sugary drinks and go for water, coconut water, or unsweetened options instead.
- In case you’re craving dessert-you can try fresh fruit-it satisfies your sweet tooth and keeps your daily sugar intake in check.
- When you cook at home, you decide what’s added and what’s not.
- Choose whole foods over processed ones-they’re more filling and come with fewer sneaky calories in sugar.
- Over time, your taste buds actually adjust, and those sugary treats won’t hit the same.
- If you need a little sweet boost now and then, natural options like stevia or monk fruit are okay. That said, being too strict can sometimes hurt more than it helps.
Wrapping Up
You’ve learned that sugar isn’t off-limits. It’s all about balance. Reducing the calories in sugar you consume daily can lead to better energy, mood and health.
For those managing diabetes, keeping sugar levels in check is key, and PlatinumRx helps by providing genuine, affordable diabetes medicine in India right when you need it.
Frequently Asked Questions
- How much sugar is okay per day?
Most health experts suggest keeping your daily sugar intake under 25–36 grams, just so you’re not unknowingly adding excess calories from sugar.
- Is 50g of sugar a day healthy?
If it’s all from added sugar, 50g is definitely on the higher side and can push your daily sugar intake beyond what’s considered healthy, especially when you factor in the calories in sugar.
- Is honey better than sugar?
Honey sounds healthier, but it still adds similar calories in sugar-so whether it’s white sugar or honey, moderation is key for managing your daily sugar intake.
References:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much#:~:text=What’s%20the%20AHA’s%20recommendation%20on,or%20100%20calories)%20per%20day
https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/
https://nutritionsource.hsph.harvard.edu/carbohydrates/added-sugar-in-the-diet/
https://www.heartandstroke.ca/healthy-living/healthy-eating/reduce-sugar
https://www.fda.gov/food/nutrition-facts-label/added-sugars-nutrition-facts-label
https://www.mdanderson.org/cancerwise/how-many-grams-of-added-sugar-should-you-have-per-day.h00-159623379.html
https://www.healthdirect.gov.au/sugar
https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
