Track your daily added sugar against WHO guidelines. You might be surprised how quickly it adds up.
The World Health Organization (WHO) recommends:
Strong recommendation: Reduce free sugars to less than 10% of total energy intake — approximately 50g (12 teaspoons) per day for an average adult consuming 8,700 kJ.
Conditional recommendation: For additional health benefits, further reduce to below 5% of total energy — approximately 25g (6 teaspoons) per day.
"Free sugars" includes all sugars added to foods and drinks by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. It does not include sugars naturally present in whole fruits, vegetables, and plain milk.
The Australian Dietary Guidelines align with the WHO position and recommend limiting intake of foods and drinks containing added sugars.
For children: The WHO also recommends less than 10% of energy from free sugars for children, with a conditional recommendation of below 5%. For a 5-year-old (about 6,300 kJ/day), the 10% limit is roughly 36g. For a 10-year-old (about 7,500 kJ/day), it's about 43g.
Many foods that don't taste sweet contain significant added sugar:
Sauces: Tomato sauce (1 tbsp = 4g), BBQ sauce (1 tbsp = 6g), sweet chilli sauce (1 tbsp = 5g), pasta sauce (½ cup = 6–12g). These add up fast across a day.
"Healthy" products: Flavoured yoghurt (170g = 12–19g), muesli bars (10–15g each), fruit juice (250ml = 20–26g), smoothies (can contain 30–50g), sports drinks (600ml = 22g), flavoured milk (300ml = 25g).
Breakfast cereals: Many popular cereals contain 25–35% sugar by weight. Even "healthy" granola can contain 15–20g per serve.
Reading labels: On Australian food labels, "sugars" in the nutrition panel includes both natural and added sugars. Look for added sugars in the ingredients list — they appear as sugar, sucrose, glucose, fructose, maltose, corn syrup, honey, agave, rice malt syrup, and many other names.
Excessive added sugar intake is linked to several health problems:
Dental decay: Sugar is the primary dietary cause of tooth decay. Frequency of sugar consumption matters as much as quantity — frequent snacking on sugary foods keeps teeth in a constant acid environment.
Weight gain: Sugary foods and drinks are energy-dense but not filling. Liquid sugars (soft drinks, juice) are particularly problematic because they don't trigger the same satiety signals as solid food.
Type 2 diabetes: While sugar doesn't directly cause diabetes, excess sugar intake contributes to weight gain, which is a major risk factor for type 2 diabetes.
Heart disease: High sugar intake is associated with elevated triglycerides, reduced HDL cholesterol, and increased cardiovascular risk — independent of weight.
Fatty liver disease: Excess fructose (from added sugars) is metabolised in the liver and can contribute to non-alcoholic fatty liver disease (NAFLD).
Consider discussing sugar with your GP or a dietitian if you:
Are struggling to reduce sugar intake. Have been diagnosed with pre-diabetes or type 2 diabetes. Have elevated triglycerides or fatty liver on blood tests. Are concerned about your child's sugar consumption. Want a referral to an Accredited Practising Dietitian (Medicare rebates available with a GP Management Plan for chronic conditions).