How Much Sugar Should a Diabetic Have in a Day?

After being diagnosed with diabetes, does it mean that sugar intake must be completely avoided? This is one of the most common concerns for many patients in the early stages of diagnosis. 

In fact, the human body needs carbohydrates (which break down into sugar) to provide energy. Therefore, the real challenge is not to eliminate sugar entirely, but about learning “How much sugar should a diabetic have a day?”

With proper management, people with diabetes can also enjoy a varied diet while maintaining stable blood sugar levels. This guide will introduce daily sugar intake considerations and management strategies to help you lead a healthier life.

How Much Sugar Should a Diabetic Have a Day?

So, what is the ideal sugar intake? While there’s no one-size-fits-all answer, the WHO and Diabetes UK have provided some recommendations, but due to individual differences, these figures are for reference only:

• The WHO recommends that free sugar intake for adults and children should be reduced to less than 10% of total energy intake. For additional health benefits, it is further advised to reduce it to below 5% of total daily energy intake. [1]
  
• Diabetes UK suggests an upper limit of 30g of sugar per day for adults, equivalent to about 7 teaspoons daily. [2]

For the diabetics, doctors may recommend consuming even less sugar than these guidelines. The sugar limit for diabetics is highly individualised and requires consideration of factors such as age, weight, exercise, severity of diabetes, and the body’s unique response to different foods. 

A plan that works for someone else may not be suitable for you. The question of how much sugar per day for diabetics is best answered by your doctor or registered dietitian.

What are the Risks of Excessive Sugar Intake?

Diabetes occurs when the body struggles to regulate blood sugar levels. Consuming excessive sugar, especially within a short period, can cause blood sugar to spike to dangerous levels, which is a phenomenon known as hyperglycemia.

In the short term, it may cause fatigue, frequent urination, thirst, and blurred vision. Persistent hyperglycemia can lead to serious long-term health complications, including damage to the nerves, blood vessels, kidneys, eyes, and heart, as well as an increased risk of stroke, kidney failure, and heart disease. It’s akin to soaking the organs in “sugary water.”

To manage these risks, regular monitoring of blood glucose using a glucose meter is a key step in the daily self-management of diabetes. It helps patients by:

• Showing blood sugar levels before and after meals, medication, exercise, and sleep, helps to avoid hyperglycemia.
• Guiding adjustments to daily activities, such as diet, based on glucose readings, to maintain stable blood sugar levels.
  

What are the Sugar Sources in Daily Life?

To manage your daily intake of sugar grams, you need to know where it’s hiding. Not all sugars are created equal, and they fall into two main categories.

1. Natural Sugars

Natural sugars refer to sugars inherently present in whole, unprocessed foods. Examples include the fructose and glucose in fruits, sugars in vegetables, lactose in milk, and starches in grains, which are ultimately converted into glucose in the body.
Besides containing natural sugars, these foods are also rich in dietary fibre, vitamins, and other nutrients crucial for health. The fibre in fruit can slow down sugar absorption, thereby preventing rapid blood sugar spikes.

How to manage them?

They should be accounted for within the total carbohydrate intake per meal. For example, if you plan to eat a banana, you should correspondingly reduce the amount of other staple foods in that meal to maintain a stable total carbohydrate intake. 

How much sugar should a diabetic have a day? Each person with diabetes has a different need for carbohydrates, and there is no universal “safe amount.” Healthcare professionals will create a personalised total daily carbohydrate intake target for you. By checking the nutrient content in different foods, you can allocate them appropriately across your meals.

2. Added Sugars

Added sugars refer to any sugars or syrups that are added to foods during preparation or processing, such as white sugar, brown sugar, honey, and high-fructose corn syrup. They are commonly found in sugary drinks, candy, desserts, bread, condiments, snacks, yoghurt, and similar products.

Unlike foods containing natural sugars, diabetics should avoid them as much as possible. Why?

Added sugars are typically refined with a simple structure, allowing them to be absorbed extremely quickly by the body. This can cause a sharp blood sugar level rise within a short period and make it very easy to exceed your sugar consumption per day recommended limit.

Long-term consumption of added sugars can easily lead to obesity, and obesity is associated with insulin resistance. This may create a cycle where "higher blood sugar leads to poorer insulin effectiveness."

How Can Diabetics Limit Sugar Intake?

Managing diabetes does not mean giving up enjoying food. With a few strategies, you can enjoy your food while keeping your blood sugar in control.

1. Whole Fruits are Better Than Fruit Juice

Whole fruits are rich in dietary fibre, especially in the flesh. Fibre can slow down the absorption of sugar in the intestines. Additionally, eating one apple provides greater satiety than drinking a cup of juice squeezed from two or three apples. However, the juice contains significantly more sugar and calories, which often go unnoticed.

2. Whole Grains Instead of Refined Grains

Similarly, refined grains (such as white bread and white noodles) have most of their fibre removed during processing. They are digested and absorbed quickly, resulting in a rapid spike in blood sugar after meals.
Whole grains (such as brown rice, oats, and whole-wheat bread) retain the entire grain structure and are rich in fibre. This fibre slows down digestion, helping to maintain stable blood sugar levels. By exploring different whole-grain products, you can also diversify your diet.

3. Read Food Labels and Avoid Those High in Added Sugars

Reading the food labels before purchasing is a reliable way to identify added sugars. Be cautious of any ingredients labelled as “sugar” or “syrup.” The closer these appear to the beginning of the list, the higher their content in the product. You might be shocked to see how many grams of added sugar are in a single serving of yoghurt, cereal, or cola.

4. Regular Blood Glucose Monitoring

Monitoring blood sugar at home is essential for staying within the sugar limit for diabetics. It provides direct feedback, helping you understand how various foods and portion sizes affect your blood glucose levels.

Patients generally use traditional blood glucose monitors (BGM) and continuous glucose monitors (CGM).

BGM: 

Traditional blood glucose monitors, such as the Sinocare BGM series, measure blood sugar from fingertip samples and are suitable for daily regular monitoring (e.g., fasting, pre-meal, and post-meal). They help you quickly understand your blood sugar levels at specific times and are cost-effective.

It is worth mentioning the Sinocare Safe AQ pro Ⅰ, which utilises composite silver electrode technology for better conductivity and more accurate measurements. Its three-colour indicator tapes inform you of your current blood sugar status. With just 1 microliter of blood, you can complete a test in 5s, and it has a 500 memory capacity to track blood sugar trends.

CGM: 

Continuous glucose monitors, such as the Sinocare iCan i3 CGM, automatically record blood sugar levels every few minutes via a subcutaneous sensor, providing round-the-clock continuous glucose trends. With it, you can capture potential high or low blood sugar periods that might otherwise go unnoticed. The iCan i3 employs the latest third-generation glucose sensing technology, offering better anti-interference capabilities and higher accuracy. Its alarm function allows for timely intervention in cases of excessively high or low blood sugar.

Conclusion

Living with diabetes means being mindful. The key is to know “How much sugar should a diabetic have a day?” By understanding the risks, identifying hidden sugars, and using practical tools like food labels and blood glucose monitors, you take control.

Can diabetics have sugar? Yes. The goal is informed, conscious consumption that fits within a healthy lifestyle designed just for you. Plus, get blood sugar monitors from Sinocare to assist in sugar control!

References

[1]e-Library of Evidence for Nutrition Actions (eLENA). Available at: https://www.who.int/tools/elena/interventions/free-sugars-adults-ncds (Accessed: 24 November 2025)
[2]Sugar and diabetes. Available at: https://www.diabetes.org.uk/living-with-diabetes/eating/sugar-and-diabetes (Accessed: 24 November 2025)