How Much Sugar Per Day Is Okay?
You don’t have to quit sugar entirely — but most people eat far more than they think, and almost all of it is hidden.
The recommended limit
The WHO suggests keeping added sugar under ~25 g (about 6 teaspoons) a day for adults. One glass of a soft drink or a couple of sweets can hit that on its own. This is added sugar — the sugar in whole fruit doesn’t count against you.
Where it hides
- Soft drinks, packaged juices, sweetened tea/coffee.
- Biscuits, chocolates, mithai, ice cream.
- "Healthy" traps: flavoured yoghurt, granola, breakfast cereals, sauces.
Read the label — anything ending in "-ose" or listed as syrup is sugar.
Cutting sugary drinks alone often removes more sugar than any other single change.
Quick answers
Is fruit sugar bad for you?
No — whole fruit comes with fibre, water and nutrients. The limit is about added sugar, not fruit.
Will cutting sugar make me lose weight?
It can, by cutting easy calories — but total calories still decide fat loss, not sugar alone.
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