Top health agencies recommend daily sugar, ghee & oil intake limits to fight heart disease, diabetes,& more: Here's how much you need
According to a TOI report, the daily cap is now 25 grams of sugar (about five teaspoons) and 30 grams of oil, ghee, or butter (roughly six teaspoons), based on a standard 2,000-calorie diet. These changes come as part of the Union health ministry's latest move to fight growing cases of lifestyle-related illnesses like diabetes and heart problems.
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Why Just One Soft Drink Is Too Much
A senior NIN scientist told TOI that earlier, the limit for sugar was 50 grams per day, but it's now been halved to 25 grams due to rising health concerns. 'One 500 ml soft drink is enough to exceed your daily sugar limit,' he said.
The posters will be put up not just in government bodies but also in CBSE and ICSE schools across the country. This is especially important for students, as India has a large adolescent population that is increasingly exposed to high-fat, high-sugar foods.
Hidden Sugars and Fats Are a Big Problem
Clinical dietician Dr Swetha A, also from Hyderabad, pointed out that sugar and oil are often consumed without us realising it. 'Sugar is added to tea, coffee, and sometimes even to vegetables. Foods like biscuits, honey and processed snacks sneak in more sugar,' she said.
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She added that oils too are hidden, in nuts, seeds, dairy and even processed items. 'People also add ghee to chapatis, rice, and dough. That adds to the total fat unknowingly,' she said. Swetha recommends using a variety of oils in small amounts for better health.
Even a Small Cut Makes a Big Difference
The NIN scientist said that even small changes, like using one-fourth of a teaspoon less oil a day, can help reduce overall intake for a family. He also said it's not just about weight anymore, but about keeping body fat percentage in check.
Genes and Activity Matter Too
Dr Avula Laxmaiah, a retired NIN scientist, said that poor eating is only one part of the problem. 'Lack of physical activity is just as bad,' he said. He also pointed out that Asian Indian genes are more likely to store fat, making us more prone to lifestyle diseases.
The central health ministry says the idea behind this awareness drive is to reduce non-communicable diseases (NCDs) like diabetes, obesity, heart disease, and certain cancers.
A 2025 study published in The Lancet predicts that the number of obese adults in India will jump from 18 crore in 2021 to nearly 45 crore by 2050, making India the second most affected country in the world.
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