Eating well

Cutting Down on Sugar

Most people eat more free sugar than recommended — cutting down protects teeth and helps with weight, mainly by reducing sugary drinks and snacks.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Cutting down on sugar means reducing "free sugars" — those added to food and drink, and in honey, syrups and fruit juice — rather than the natural sugars within whole fruit, vegetables and milk.

Why it matters

Too much free sugar contributes to tooth decay, provides extra calories with no other nutrients, and is linked to weight gain and type 2 diabetes. UK advice is that free sugars should be no more than about 30 g (7 sugar cubes) a day for adults.

Practical tips

How to make it work

  • Swap sugary drinks for water, lower-fat milk or sugar-free versions — drinks are a major source of free sugar.
  • Have fruit instead of sweets, cakes or biscuits for snacks.
  • Check labels and choose lower-sugar versions of cereals, yoghurts and sauces.
  • Cut back gradually on the sugar you add to tea, coffee and cooking — your taste adjusts.
  • Watch out for hidden sugars in savoury foods like sauces, ready meals and bread.
  • Keep fruit juice and smoothies to a small glass (150 ml) a day.

Good to know. Be cautious with some "sugar-free" or "diet" products that are highly processed. Whole fruit is not something to cut back on — its natural sugars come packaged with fibre, vitamins and minerals.

Answers

Cutting Down on Sugar: frequently asked questions

Is the sugar in fruit a problem?

No. The natural sugars in whole fruit come with fibre, vitamins and minerals and are part of a healthy diet. It is free sugars — added sugar, and sugar in juice, honey and syrups — that health advice focuses on reducing.

How much sugar should adults have a day?

UK advice is that free sugars should make up no more than about 5% of energy — roughly 30 g, or 7 sugar cubes, a day for adults, and less for children. Most people currently have more than this.

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Eat well & Live Well
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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