Sugar has, for a long time now, been regarded as the enemy.. but, despite popular belief, not all sugars are bad for us!

In the right quantities, and in a form your body can handle comfortably, sugar absolutely has its place in the diet.

Although sugar can provide more calories in our diet than is advisable, there is no need to demonise it.. cutting out any food source completely may lead to bingeing; moderation is best.

In the UK we are advised to limit sugar intake to 90g per day, with no more than 30g (roughly 7 teaspoons/sugar cubes) coming from free sugars.

Any form of added sugar is considered a free sugar. For example, sugars in a cereal bar (added during production), fruit juice (the fruit’s pulp/fibre is removed during production) or a spoonful of honey in herbal tea.

So how can you reduce your free sugar intake to stay within recommended limits?

🔸 Swap out high content sugary foods - add fruit to cereals instead of sugar or sub oat cakes for biscuits.

🔸 Have smaller portions - sauces like ketchup can have 23g of sugar per 100g, so reduce your serving to 1 teaspoon, and don’t be afraid to ask for sugar-rich dressings on the side of dishes so you can use less.

🔸 Sharing is caring - share dessert with a loved one or split into two, saving half for another day.

🔸 Don’t drink your sugar - swap sugary drinks for water or herbal tea or consider using sweeteners to sweeten hot drinks and gradually wean yourself off. (Both natural and artificial sweeteners are safe to use in moderation).

Don’t cut sugar out of your diet completely. Foods containing natural sugars, like fruit and dairy products, are good sources of both nutrients and energy provided by the sugar.

All foods have a place.. it’s about finding the right balance for your own body.