How much sugar is in your daily drinks?
The sneakiest sugar is liquid: it doesn't fill you up but counts in full. Let's total the spoons of sugar you drink a day and a year — and compare to the WHO limit.
About 13 tsp of sugar a day from drinks alone — that's ≈ 19 kg a year. Liquid calories don't fill you up but hit teeth, weight and liver. Start with your most frequent drink: swap half the servings for water, unsweetened coffee or a zero-sugar soda.
Source: WHO 2015 — free sugars under 10% of energy (≈50 g on 2000 kcal), ideally under 5% (≈25 g). Sugar amounts are averaged over typical servings; check your drink's label. 1 tsp ≈ 4 g.
How to use the result
How it works
We turn your drinks into grams of free sugar, and the grams into teaspoons per day and per year — the amount is easier to feel that way.
How to read the result
Reducing sugary drinks is a practical step; begin by replacing one serving with an unsweetened option.
Limitations
Recipes and portions vary, so check the label. With diabetes, follow an individual plan.
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Take the short health-factor map and see how this connects to your own lifestyle.