Easy ways to cut down on sugars

Most of us consume more added or "free" sugars than we need. These are sugars that have been removed from their natural source, such as sugar in syrups or sweetened foods and drinks. The good news? Not all sugars are a concern. You can enjoy those naturally found in whole foods as part of a healthy, balanced diet. 

Sugars you don’t need to worry about

These are sugars that naturally occur within the structure of foods and are often packaged with essential nutrients like fibre, vitamins, and minerals:

• Sugars in whole fruits and vegetables
• Lactose in milk and dairy products
• The small amounts naturally present in grains

What are free sugars?

Free sugars, also known as added sugars, are those that have been extracted from their natural sources and added to foods and drinks during processing or at home to add sweetness.

How much is too much?

Adults should aim to keep their intake of free sugars below 30g per day, that’s about 7 teaspoons. This target includes all the free sugars in everything you eat and drink, and they can add up surprisingly quickly.

Common misunderstandings about free sugars

It’s easy to assume that certain sweeteners like Manuka honey or agave syrup may be healthier alternatives, but the truth is, all free sugars, no matter their source, behave the same way in your body:

• They are quickly absorbed into the blood, causing sugar levels to rise rapidly.

• They contain the same calories.
• They contribute to tooth decay.
• They provide energy but little else in terms of nutrients.

Even products marketed as "healthier," like muscovado sugar or honey, may contain trace amounts of minerals, but you’d need to consume vast amounts to gain any real nutritional benefit. Don’t be misled by marketing claims or headlines suggesting otherwise!

What counts as free sugars

Keeping track of your sugar intake

Tracking free sugars can feel challenging, but it’s easier with a few simple strategies.

Here are three ways to monitor your intake and keep sugar to a minimum:

1. Check food labels for sugar content
2. Look at the ingredients list
3. Try our hacks below

1. Check the label

Most food packages feature front-of-pack labelling, giving you a quick snapshot of sugar content. Aim for foods and drinks with a green traffic light for sugar, or compare the amount of sugar per 100g or portion.

Keep in mind that labels show total sugar, which includes naturally occurring sugars from milk, fruits, and vegetables, alongside added or free sugars. While they don’t isolate free sugars, labels can still help you identify high-sugar options and choose healthier alternatives.

2. Check the ingredients list

Free sugars often hide under various names in the ingredients list. If sugar or its alternatives appear near the top, or multiple types are listed, the product is likely high in free sugars.

3. Try our easy sugar hacks 

• Out of sight, out of mind: Keeping sugary snacks out of reach reduces temptation. Replace them with healthier nibbles such as your favourite fresh fruit and unsalted nuts.
• Rethink your tea and coffee habits: Cut down on added sugar or switch to a sweetener. Gradual reduce the amount of sugar you use and your taste buds will adapt in a matter of weeks.
• Mind your coffee shop choices: Skip sugary syrups or request for sugar-free alternatives.
• Switch your soft drinks: Soft drinks are a major source of free sugars and offer little nutritional value.
  • Switch to zero-sugar options or fizzy water with a slice of lemon or lime.
  • Did you know? One 330ml can of regular cola contains up to 8 teaspoons of sugar, exceeding your daily allowance. Switching to a zero-sugar cola saves up to 12.7kg of sugar over a year!

Sugar content of popular soft drinks: Cola (330ml): 4½ to 8 teaspoons. Some manufacturers now combine free sugars and sweeteners, resulting in this wide range. Energy drink (330ml): up to 9 teaspoons. Lemonade (330ml): 3½ teaspoons.

• Fruit juice and smoothies: Stick to the government’s recommendation of no more than 150ml per day. For example, a 200ml carton of orange juice contains 4 teaspoons of free sugar, over half your daily free sugars allowance.

• Sweet treats – time for a rethink: Save sugary snacks for occasional treats and choose smaller portions:
  • Swap a standard (51g) Mars bar (7+ teaspoons of sugar) for a 2-finger KitKat (2.5 teaspoons).
  • Choose plain biscuits like rich tea instead of chocolate-coated varieties.
• Satisfy your sweet cravings with whole foods: Try naturally sweet foods that provide essential nutrients too – but keep in mind that snacks aren’t always necessary. Ask yourself if you really need one, or if a cup of tea or a glass of water might do instead.
  • A piece of fresh fruit or a spoonful of dried fruit
  • Low-fat yogurt with a banana and a sprinkle of seeds
  • Diet or zero-sugar flavoured yogurts
  • A small bowl of wholegrain cereal with yogurt and berries
  • A small slice wholegrain toast with peanut butter
  • Plain popcorn
  • A small slice of malt loaf or a wholegrain currant bun

Find out more about healthy snacking