Reducing free and added sugars can support dental health, weight management and a more nutrient-dense eating pattern. The goal is not to fear naturally occurring sugars in whole fruit or milk, but to reduce sugars added to foods and drinks, as well as those in honey, syrups and fruit juice.
Why reduce added and free sugar?
Free sugars include sugars added to food and drinks and sugars in honey, syrups and fruit juice. Reducing a high intake can be useful, particularly for dental health. This does not require avoiding naturally occurring sugars in whole fruit or milk.
Reducing free sugars can lower the risk of dental caries and may help reduce excess energy intake, depending on what replaces them. It does not guarantee clearer skin, better sleep, fewer cravings or a particular mood or weight change.
Simple ways to reduce sugar without feeling deprived
The goal isn’t zero sugar — it’s less unnecessary sugar, in a way that feels sustainable. Start by looking at drinks, since sugary beverages are one of the biggest hidden sources: swapping soft drinks and sweetened coffees for water, sparkling water or unsweetened options is often the single most effective change. From there, read labels on everyday staples like yoghurt, cereal and sauces, where added sugar hides in surprising amounts. Reaching for whole fruit when you want something sweet gives you natural sweetness plus fibre, which helps your body handle it more gently.
Try changes that fit your routine, such as less sweetened drinks or checking sugar on product labels. Responses and preferences vary; there is no fixed period in which everyone’s cravings or taste preferences will change.
How much sugar is too much?
WHO recommends keeping free sugars below 10% of total daily energy intake, with additional benefits possible below 5%. This is a population guideline, not an instruction to eliminate every sweet food.
Frequently asked questions
Does fruit count as free sugar?
Whole fruit is not classified as free sugar. Fruit juice and concentrates are, even when no sugar is added.
What is the easiest first step?
Start with sugary drinks and check labels on foods you eat often. Gradual substitutions are usually easier to sustain than rigid bans.
Source
World Health Organization: Guideline on sugars intake for adults and children
This article provides general education and does not replace individual medical or dietary advice.
