Six Teaspoons of Sugar a Day: The WHO Limit We Exceed Before Lunch

We don't need an emotional lecture against sugar — it's enough to put the WHO number next to your sweetened coffee.

The official recommendation

The World Health Organization recommends reducing free sugars to under 10% of total daily energy for adults and children — a strong recommendation. It adds that reducing to under 5% confers additional health benefits — a conditional recommendation^[1],[2]. Practically, 5% equals about 25 grams (six teaspoons) a day for an average adult^[1].

What exactly are "free sugars"?

The WHO definition includes mono- and disaccharides added by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and fruit juices^[1],[2]. So a glass of "100% natural juice" counts — while the orange itself does not.

How we exceed 25 grams before noon

• Tea with two spoons of sugar × 3 cups = about 24 grams.
• One can of soft drink ≈ 35 grams — over the limit on its own.
• A glass of packaged juice ≈ 20–25 grams.
• A piece of dessert at a gathering ≈ 15–30 grams.

Note that all of these are liquid or light — they don't satiate, and they aren't mentally registered as a meal.

A realistic reduction plan

1. Start with drinks, not desserts: the largest source and the easiest cut.
2. Remove a quarter-spoon weekly: your palate adapts within a month without suffering.
3. Whole fruit instead of juice: the fibre changes the equation entirely (why fibre matters).
4. Don't automatically swap to sweeteners: the WHO has a view on those too (read it here).