Sugar is part of many everyday foods, from breakfast cereals and flavoured yoghurts to soft drinks and sauces. But how much is too much?
According to the World Health Organization (WHO), adults should keep free sugars below 10% of their total daily energy intake. Reducing this to 5% or less may provide additional health benefits.
For someone eating approximately 2,000 calories a day, these amounts correspond to:
* Less than 50 grams of free sugars daily: WHO’s recommended upper limit. * 25 grams or less daily: A lower target that may provide additional benefits.
These amounts are based on a 2,000-calorie diet. Individual energy requirements vary.
Does Sugar in Fruit Count?
Not all sugars are treated the same way in WHO recommendations.
Free sugars include sugars added to foods and drinks, as well as sugars naturally present in honey, syrups and fruit juices.
The sugars naturally present within whole fruits and vegetables are not included in this category.
This is one reason why eating an orange is generally preferable to drinking orange juice. Whole fruit provides dietary fibre and is usually more filling.
Where Is Hidden Sugar Found?
Many foods contain sugar even when they do not taste particularly sweet.
Common examples include sweetened breakfast cereals, flavoured yoghurts, bottled coffee drinks, fruit drinks, ketchup, sauces and packaged snacks.
A regular 330 ml sugary soft drink may contain approximately 35 grams of sugar, depending on the product. That alone can use up most of the WHO daily allowance for someone consuming 2,000 calories.
Reading nutrition labels can help you recognize how much sugar a product contains.
In Europe, labels usually show total sugars rather than free sugars specifically, so checking the ingredient list is also useful.
Is Honey Healthier Than Sugar?
Honey contains small amounts of other substances, but its sugars still count as free sugars under WHO recommendations.
Replacing white sugar with honey does not eliminate the need to limit sugar intake.
The same applies to maple syrup, agave syrup and other sweet syrups.
Are Sugar-Free Sweeteners a Better Choice?
Replacing sugar with non-sugar sweeteners may reduce sugar intake in an individual product, but that does not automatically make the overall diet healthier.
WHO advises against using non-sugar sweeteners as a long-term weight-control strategy in the general population.
This recommendation is conditional and does not apply in the same way to people with pre-existing diabetes. It also does not mean that all approved sweeteners have been shown to be harmful.
For everyday habits, reducing the preference for intensely sweet foods and drinks is a useful goal.
What Is the Easiest Way to Eat Less Sugar?
You do not need to eliminate every sweet food.
Start with the sources that contribute most to your intake. Replacing sugary drinks with water, choosing plain yoghurt and reducing added sugar in tea or coffee can make a meaningful difference.
Whole fruit can also be a practical alternative to sweet snacks.
The goal is to reduce habitual excess, not to create unnecessary food restrictions.
Why Does This Matter for Healthy Aging?
Excess free sugar intake can contribute to excess energy consumption and weight gain. Sugary drinks are particularly relevant because they deliver substantial amounts of sugar without providing the fibre found in whole foods.
Maintaining a healthy dietary pattern supports metabolic and cardiovascular health over time.
However, reducing sugar has not been established as a direct method of slowing biological aging. Its importance lies primarily in improving dietary quality and reducing established health risks.
Based on Research
World Health Organization. Healthy diet. January 2026. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
World Health Organization. Guideline: Sugars intake for adults and children. 2015. https://www.who.int/publications/i/item/9789241549028
World Health Organization. Use of non-sugar sweeteners: WHO guideline. 2023. https://www.who.int/publications/i/item/9789240073616
