How much sugar per day is safe?

Keep added sugars under 10% of daily calories — ideally under 5%, roughly 25 g (6 teaspoons) for an average adult. Sugars naturally present in whole fruit and plain dairy aren't included in that limit.

Two teaspoons in tea is around 8-10 g, so most of the limit goes on drinks alone if you have several cups. Sugary beverages are the easiest single thing to cut.

Hidden sources add up fast: biscuits, ketchup, breakfast cereals, flavoured yoghurt, packaged juices and 'health' drinks often carry more sugar than expected.