Free Sugar


Sugars can come in different forms; they can be naturally occurring like in fruit and milk, or they can be added to different foods and drinks. ‘Free sugars’ are those added to foods and drinks and also those found naturally in fruit juices, purees, honey and syrups.
 

The type of sugars we should be eating less of in our diets are ‘free sugars’.

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Food and drinks containing ‘free sugars’ can have large amounts of calories, and so having too much of them can lead to weight gain and obesity. Being overweight or obese can increase the risk of diseases such as heart disease and type 2 diabetes.


Free sugars include:
 

  • All added sugars in foods and drinks. These may be added in food manufacturer, a chef or by us at home and include the sugars we would find in biscuits, chocolate, and other sweet foods.
     
  • Sugars [resent in honey, syrups (like golden syrup, maple syrup or agave syrup), nectars, fruit juices and fruit juice concentrates.

'Free sugars' do not include naturally occurring sugars in dairy foods like milk or yogurt or in fresh, cooked, or dried fruit and vegetables. These do not have a negative impact on our health, and these also come with extra nutrients such as fibre.

In the UK we are consuming more 'free sugar' than is recommended. The main sources of 'free sugar' in the UK diet are sugary drinks, fruit juice, cakes, biscuits, desserts, sweet spreads and sweets.

Those age 11 years and older (including adults) should consume no more than 30g/day of 'free sugar'. This is equivalent to 6 teaspoons 7 cubes of sugar.

Act

Below is 7 easy swaps you can make to reduce your 'free sugar'
  1. Swap sugary drinks for sugar-free versions or water
  2. Swap sweet snacks for fresh fruit or something savoury like wholegrain crackers with cheese
  3. If you eat sweet foods like cake and chocolate, try cutting down your portion sizes
  4. Try natural yogurt with fruit instead of yogurts with added sugar
  5. Check labels when choosing breakfast cereals and go for those with less sugar
  6. Swap jams or chocolate spread for lower sugar nut butters
  7. Keep fruit juices or smoothies to one small glass (150ml) per day
For more information signpost to:

British Nutrition Foundation

British Nutrition Foundation

British Heart Foundation