Traditionally, suggestions for general healthy eating have advised avoiding sugary foods and beverages. This is so because free sugar is considered to be a “empty nutrient” because it only contains calories and no nutritional value.



What exactly are “free” sugars?


it contains sugars that are found naturally in honey, syrups, fruit juices, and fruit juice concentrates.


Sugary foods and drinks should be avoided, according to traditional recommendations for healthy diet in general. Free sugar is regarded as a “empty nutrient” because it merely provides calories and no other nutritional benefits.



What do you mean by “free” sugars?


Also, it contains sugars that are obtained naturally from fruit juice concentrates, honey, syrups, and other liquids.


What exactly is “natural” sugar?


just because a sugar is “natural” doesn’t mean it’s always a good choice. According to the World Health Organization, “free sugars” are those that we should limit in our diet. They include natural sugars like honey, syrups, fruit juices, and fruit juice concentrates. These foods are heavy in calories, offer few essential nutrients, and often include little fiber.


Keep in mind that there are naturally occurring sugars in healthy foods like fruit, plain milk, and yoghurt that don’t have the same impact as free sugar. We urge people to incorporate these into a healthy dietary routine.


sugar brands


There are numerous names for sugar.


On the food label, be on the lookout for these typical types of free sugar.


Aguacate nectar

coconut nectar

Juice made with deionization


Fruit juice with fructose


maple syrup and honey

fresh sugar

risotto malt syrup



What actions can you take to limit free sugars?


We advise you to appreciate a style of eating that primarily focuses on whole and less-processed foods as part of a heart healthy diet, rather than focusing on specific nutrients.


Take note of what you consume; water is the greatest beverage and it’s free. If you only consume sweet beverages, your taste buds might need a little re-education, but they eventually adjust to the change. Try sparkling water with some flavorings like lemon or lime slices, mint leaves, or chopped fruit for something a little more interesting than plain old tap water.

Cakes, biscuits, sweet bakery items, juices, lollipops, and muffins are just a few examples of foods or beverages that should only be consumed on special occasions. Try consuming fewer of them and substituting them with fruit, nuts, unsweetened yoghurt, or one of our recipes for healthy baked goods.

Instead of using sugar, use fruit to enhance sweetness.

Choose products with less sugar by looking at the labels on your food.

Choose primarily meals that have undergone little processing and little additional sugar. Keep in mind that the “per 100g” information on food labels includes sugar that is both naturally occurring and added. How many different kinds of sugar were used will be indicated in the ingredient list. As low sugar doesn’t always imply general wellness, take into account the entire food.

According to our evidence paper “Sugar and the heart,” we advise adults and kids to limit their intake of free sugar for overall healthy eating and heart health.