Reducing added sugar begins with knowing where it appears in the foods and drinks you regularly buy. You do not need to label every food as “good” or “bad”; start with a few products you use often and make a comparison you can repeat.
Added sugar and total sugar
An ingredient list can show that sugar or a sweetener has been added. Nutrition panels often report total sugars, which is not necessarily the same as the amount added. Check the label system used on the product rather than assuming every number means the same thing.
WHO’s guidance on free sugars includes sugars added by the cook, manufacturer or consumer, as well as sugars in honey, syrups and fruit juice. Replacing table sugar with honey does not remove it from that category.
Compare the foods you actually use
Start with drinks, cereals, flavored yogurts and sauces from your usual shopping list. Compare similar products on the same quantity, and then consider the portion you actually consume.
Do not rely on a package colour, a fruit picture or the word “natural.” Read the ingredient list and the nutrition information together.
Make a small change
If you sweeten tea, coffee or a breakfast bowl, measure what you currently add. Try a little less and see whether the taste remains enjoyable. Change one repeated habit before trying to replace everything in the kitchen.
For a snack, choose what you actually want to eat and serve it deliberately. Keep alternatives available so you are not making every decision when tired or in a hurry.
Avoid a new health promise
A less-sweet product is not automatically appropriate for every person. Keep checking allergens, portion size and any individual dietary restrictions. Do not treat sweetener swaps as a cure or a guaranteed weight-loss strategy.
WHO: healthy diet and free sugars.
