by admin-blog-kh | February 1, 2023 10:08 am
Many foods and drinks that we enjoy (ready-to-eat foods, processed foods, snacks and condiments, cold drinks, fruit juices, sugary sodas or colas, daily morning coffee or tea, confectionery or baked items, sweets, cold desserts, and even bottled water) contain sugar. Consumption of these items daily or during festivals, celebrations, or family get-togethers can gradually increase our daily sugar intake without us noticing.
Increased sugar consumption can increase the risk of the following:
So, the question is: How much sugar per day is actually safe? Should one stop eating sugar completely? Is jaggery healthier than white sugar? How much sugar is too much in people with diabetes?
The answer is: You do not have to eliminate every sweet food from your diet. You should understand recommended sugar intake, limit excess sugar consumption, and choose nutritious foods most of the time.
One must understand that not all sugars are the same from a dietary point of view. Sugar naturally occurs in whole fruits and milk, which provide nutrients important for health, are not considered added sugars. Free sugars are sugars added to foods and drinks during preparation or processing, as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.
WHO recommends that free sugars should contribute less than 10% of total daily energy intake for both adults and children and reducing this to below 5% may provide additional health benefits. Thus, for a person consuming around 2,000 calories a day, 10% is approximately 50 grams of free sugar and 5% is about 25 grams. The American Heart Association recommends that most women consume no more than 25 grams (6 teaspoons) of added sugar daily, while for men it is no more than 36 grams (9 teaspoons). Remember, these are just reference points, not universally applicable. Calorie requirements differ based on age, activity level, health status, and body size.
One teaspoon of sugar is equal to 4 grams. So, if you consume two cups of tea or coffee daily with two teaspoons in each, you have already consumed 16 grams of added sugar from beverages. So, you can see how quickly sugar accumulates! In addition, if you add a sweet breakfast item, sugar consumption increases further.
The answer is no. Whole fruits contain naturally occurring sugars, in addition to fiber, vitamins, and minerals. Free sugars do not include sugars naturally present in fresh vegetables and fruits. However, fruit juices and concentrates have added sugars; thus, those sugars are considered free sugars. Therefore, eating a whole guava, orange, or apple is different from drinking a large glass of fruit juice. If you have a choice, always choose whole fruit rather than fruit juice.
This is a common question in South Indian households. While jaggery may comprise small amounts of minerals, it is still a concentrated source of sugar. Replacing white sugar with jaggery does not mean you can consume unlimited amounts without affecting overall sugar or calorie intake. Similarly, sugars present in honey or syrups are free sugars. Thus, whether you use honey, jaggery, or syrups, portion size, and overall dietary pattern matter.
The concern is not eating a sweet occasionally; the bigger issue is regularly consuming large amounts of free or added sugar, which can contribute to unhealthy weight gain. Moreover, a definite relationship between free sugar consumption and tooth decay has been established. People can struggle to maintain normal blood glucose levels and a balanced diet due to regular consumption of high-sugar foods
Traditional South Indian food can absolutely be part of a healthy diet. Foods such as idli, dosa, sambar, rasam, or rice are not inherently unhealthy. Instead, watch for added sugar, portion sizes, and the overall meal. Sugar can become less obvious in foods and drinks such as the following:
Filter coffee and tea: People routinely add sugar to morning and evening tea or coffee, and if they consume two or three cups a day, it can add up to a significant portion of their daily sugar intake. Try reducing the amount of sugar rather than eliminating it if you struggle to enjoy sugarless tea or coffee.
Sweets and festive foods: During festive occasions, South Indian sweets such as Mysore pak, payasam, sweet Pongal, poli, kesari, adhirasam, laddu, jangiri, and so on are commonly prepared. Instead of avoiding these festive treats, enjoy smaller portions to maintain healthy sugar limits.
Packaged foods: Check labels on breakfast cereals, flavored yoghurt, biscuits, sauces, packaged drinks, and snack foods because sugar is not restricted to traditional sweets.
Having diabetes does not automatically mean you can never eat anything sweet. However, people with diabetes should watch out for overall carbohydrate intake, portion size, meal patterns, and blood sugar levels. A general recommended sugar intake cannot replace an individual diabetes nutrition plan. Your requirements may vary based on the type of diabetes, HbA1c levels[3], diabetic medication, blood glucose control, physical activity, body weight, insulin use, and any other comorbidities.
A diabetologist or endocrinologist can evaluate your diabetes and overall metabolic health, while a dietitian can develop a meal plan that includes familiar South Indian foods while supporting your blood glucose management[4] goals. For people who need ongoing medical and lifestyle support, comprehensive diabetes care[5] can integrate medical monitoring, nutrition, medication management, and screening for complications.
Diabetes does not develop by eating sugar alone. Type 2 diabetes is a complex condition involving genetics[6], insulin resistance, body composition, physical activity, age, and other factors. However, regular consumption of large amounts of high-sugar foods and beverages can increase calorie intake and contribute to unhealthy weight gain, which is an important risk factor for type 2 diabetes. This is one reason reducing excessive sugar consumption can be part of a broader lifestyle modification.
You do not need to completely modify your diet. Minor changes in foods or beverages you regularly consume can be helpful.
Reduce sugar in tea and coffee: If you add 2 teaspoons regularly, try reducing it to 1.5 teaspoons, and gradually to 1 teaspoon. You will gradually adjust to these modifications over time.
Make water your everyday drink: Limit soft drinks, sweetened beverages, and packaged fruit drinks to reduce free-sugar intake. Drink water to quench thirst.
Choose whole fruit: Have whole fruit rather than regularly drinking fruit juice.
Limit sweets for occasions: Enjoy traditional sweets during festivals, weddings, and family celebrations without making them an everyday habit.
Read packaged food labels: Always check the sugar content on packaged food labels.
Watch serving sizes: Multiple servings of foods, even with a moderate amount of sugar, can contribute significantly to overall sugar intake. Thus, watch the number of servings you consume.
Don’t assume “natural” means sugar-free: Use jaggery, honey, and syrups in moderation as they are still concentrated sources of sugar.
Children get quickly accustomed to very sweet flavors when sugary drinks and foods are frequently offered. Limiting free-sugar intake throughout the lifespan can help reduce the risk of dental caries and unhealthy weight gain. Parents should encourage children to drink water instead of sugary drinks, eat whole fruits instead of fruit juices, consume nutritious snacks, add less sugar to milk-based drinks, and eat smaller portions of sweets. Building these habits early can make healthy eating easier later in life.
You may benefit from professional advice if you have diabetes or prediabetes, high HbA1c, excess weight, high blood pressure and high cholesterol levels, a family history of diabetes, and struggle to control food intake and want to build a diabetes-friendly meal plan[7]. A general medicine physician can provide an overall health assessment and identify risk factors, while a diabetologist or endocrinologist can assess diabetes and other metabolic or hormonal concerns. A nutritionist can guide you to make practical changes to your diet, allowing you to enjoy culturally familiar foods. Preventive health check packages benefit people who want to routinely assess crucial health parameters[8], although the choice of the package depends on age, medical history, and individual risk factors.
There is no one-size-fits-all amount of sugar that is safe for all. However, keeping free sugar intake below 10% of daily energy intake is recommended. Focus particularly on reducing everyday sources such as sweetened coffee and tea, sugary drinks, packaged snacks, and frequent desserts. If you have diabetes, prediabetes, or other metabolic concerns, speak with a diabetologist[9], endocrinologist[10], or a dietitian to determine your dietary needs rather than a general target.
WHO recommends keeping free sugars below 10% of total daily energy intake, with further benefits when intake is below 5%. For a 2,000-calorie diet, this is approximately 50 g and 25 g respectively.
No. Whole fruits contain naturally occurring sugar along with fibre, vitamins and minerals. Sugar in fruit juice and concentrates is considered free sugar, so whole fruit is generally a better choice than juice.
Jaggery may contain small amounts of minerals, but it remains a concentrated source of sugar. Replacing white sugar with jaggery does not make unlimited consumption advisable, so portion size still matters.
There is no single sugar limit that applies to everyone with diabetes. The appropriate amount depends on factors such as blood glucose control, HbA1c, medication, insulin use, physical activity, body weight and other health conditions.
Eating sugar alone does not directly cause diabetes. However, regularly consuming large amounts of sugary foods and drinks can increase calorie intake and contribute to unhealthy weight gain, which is an important risk factor for type 2 diabetes.
Start with small changes such as gradually reducing sugar in tea or coffee, choosing water instead of sugary drinks, eating whole fruit instead of juice and limiting sweets to occasional celebrations. Checking food labels can also reveal hidden sources of added sugar.
One teaspoon of sugar contains approximately 4 grams. For example, adding two teaspoons to each of two cups of tea or coffee provides about 16 grams of added sugar from those drinks alone.
Children do not necessarily need to avoid every sweet food, but limiting free sugar can help reduce the risk of dental caries and unhealthy weight gain. Encourage water, whole fruits, nutritious snacks and smaller portions of sweets.
Children do not necessarily need to avoid every sweet food, but limiting free sugar can help reduce the risk of dental caries and unhealthy weight gain. Encourage water, whole fruits, nutritious snacks and smaller portions of sweets.
Article Updated on 4th September 2026
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