Here’s how much sugar you should be eating in a day!

Saying no to that piece of cake and not eating your favourite ras malai for days is not easy.


As for sugar? Most of us don’t have dessert everyday—and when we do, we try to make it healthy—so we can’t be eating too much of it, right?


Wrong. There’s a lot of sugar hiding in everyday food. The amount of sugar in a day’s worth of meals and snacks can be shocking! Yogurt with fruit, whole-wheat bread or even homemade stir-fry – everything counts!

What is a safe amount of sugar to consume per day?

According to experts, the maximum amount of added sugars you should eat in a day are:


  • For Men: 150 calories per day (37 grams or 8-9 teaspoons)
  • For Women: 100 calories per day (25 grams or 6-7 teaspoons)


To put that into perspective, a 350ml cup of coke contains 140 grams of sugar while a regular Snickers bar contains 100 grams of sugar.


Startled? Let’s help you cut down sugar from your diet!

How to Minimize Sugars in Your Diet

Avoid these foods, in order of importance:


  1. Soft drinks: Sugar-sweetened beverages are a no-no. Avoid these as much as you can.

    Colorful soda drinks macro shot

  2. Fruit juices: Fruit juices actually contain a similar amount of sugar as soft drinks! Consider having a whole fruit instead.
  3. Candies and sweets: Try to limit your consumption of sweets on a regular basis. These can be consumed on your cheat day; in a moderate amount of course.
  4. Baked goods: Cookies, cakes, bread etc. tend to be very high in sugar and carbohydrates.


  5. Low-fat or diet foods: Foods that have had the fat removed from them are often have high sugar.


At the end of the day, it’s for you to figure out how much sugar intake is right for you. Some people can handle a little bit of sugar in their diet, while others crave it. Every individual is unique and you need to figure out what works for you.