Sugar is part of many Indian foods and festivals, but too much added sugar raises the risk of weight gain, tooth decay and related diseases. Here is what official guidance says.
What WHO recommends
The World Health Organization’s guideline on sugars, issued in 2015, recommends that free sugars make up less than 10 percent of total daily energy intake for adults and children. It suggests that a further reduction to below 5 percent, roughly 25 grams or about six teaspoons a day for an adult, would bring added benefits.
Free sugars include sugars added to food and drinks by manufacturers, cooks or consumers, as well as sugars naturally present in honey, syrups and fruit juices. Sugars naturally present in whole fruits, vegetables and milk are not counted as free sugars.
What ICMR-NIN says
The Dietary Guidelines for Indians 2024 by the ICMR National Institute of Nutrition (ICMR-NIN), released when Dr Hemalatha R was its director, advise limiting sugar and avoiding ultra processed foods that are high in fat, sugar and salt (HFSS). They also encourage reading food labels to check sugar content.
Hidden sources of sugar
- Soft drinks, packaged juices and energy drinks
- Flavoured milk and sweetened yoghurt
- Biscuits, cakes and breakfast cereals
- Sauces, ketchup and some pickles
- Sweets and desserts, especially during festivals
- Tea and coffee with several spoons of sugar a day
Also Read: How Much Salt Should You Eat a Day? What WHO and ICMR-NIN Guidelines Say About Daily Salt Intake | Why Eat Millets? What ICMR-NIN Says About Ragi, Jowar and Bajra and How to Add Them to Your Diet
Simple ways to cut down
- Reduce sugar in tea or coffee by half a spoon at a time.
- Choose water, buttermilk or lemon water without sugar over soft drinks.
- Eat whole fruit instead of juice.
- Check labels for total and added sugars per serving.
- Keep sweets for occasions, and share smaller portions.
- Do not give sugary drinks or sweets to young children regularly.
Jaggery and honey
Jaggery and honey are often seen as healthier, but they are still sources of free sugars and should be eaten in moderation.
Who should be careful
People with diabetes, obesity or heart disease should follow their doctor’s advice on sugar intake.
Bottom line
WHO advises keeping free sugars under 10 percent of daily energy, and ideally under 5 percent. Cutting sweet drinks and reading labels are the easiest first steps.
Disclaimer: This article is for general information only and is not a substitute for medical advice. Consult a qualified doctor before starting any treatment or if you have symptoms.
Source / स्रोत: WHO guideline on sugars intake, ICMR-NIN Dietary Guidelines for Indians 2024 (PDF)
