One thing that needs to be clear is that there is a difference between naturally occurring sugars and added sugar. There is sugar in all plant food and plant food is good for you. In fact, most of your plate should make up plant food if you want to be at your optimum health.
So, it breaks down that adults should not consume more than about 90 grams in total of all sugars each day. How much of that constitutes added sugar depends on your ideal daily caloric intake.
That means if you eat 1500 calories each day, you can eat 90 grams of sugar a day. How much of that you want to be processed and added sugar is up to you. But obviously, keeping the amount of added sugar lower is better for your health. This gives you some room to experiment with your health and to have a little fun on your birthday.
When you consider that a cup of grapes has 15 grams of sugar but a can of coke has 39 grams, it makes the choice easier. If you really want a drink something, consider Ice cold green tea, or infused water. But a tall glass of filtered water with a cup of grapes will fill you up longer. The main thing is to find substitutes that you truly enjoy and like, while not overshooting the 90 grams of sugar allowance you have for each day.
The more natural sugars that you consume within that 90 grams, the healthier you’ll feel. There are many low glycemic choices that you can make.