A little sweetness can be one of life’s pleasures: a birthday cake, a square of chocolate, a spoon of honey in your tea. There’s no need to fear sugar. But many of us eat more added sugar than we realise, and health organisations generally recommend keeping it to a modest share of what we eat.

Here are ten reasons to go easy on added sugar, and some kind, practical ways to do it.

1. It’s hard on your teeth

Sugar feeds the bacteria in your mouth that contribute to tooth decay. This is one of the clearest links between sugar and health.

2. It adds up quickly

Sugary drinks and snacks can add a lot of energy without much nourishment, which can make it harder to maintain a weight that feels good for you.

3. Sugary drinks don’t fill you up

Liquid sugar tends to be less filling than food, so it’s easy to have a lot without noticing.

4. It’s linked to type 2 diabetes risk

Diets high in added sugar, especially sugary drinks, have been linked to a higher risk of type 2 diabetes.

5. It may affect heart health

Research has linked diets high in added sugar with a higher risk of heart disease, though many factors play a part.

6. Too much can affect the liver

Large amounts of added sugar, particularly over time, may contribute to fat building up in the liver.

7. It can cause energy ups and downs

Many people notice a quick lift after something sugary, followed by a dip in energy or concentration.

8. It can crowd out nourishing food

When sweet snacks fill us up, there’s less room for vegetables, fruit, whole grains and proteins.

9. Sweet habits can be strong

The more often we have sweet things, the more we may come to expect them. Habits can be changed, gently and gradually.

10. Hidden sugars add up

Sugar is added to many foods you might not expect, like sauces, breads, cereals and flavoured yoghurts. Checking labels can be eye-opening.

Gentle ways to cut back

  • Start with drinks. Swap one sugary drink a day for water, sparkling water or unsweetened tea.
  • Read labels. Look for added sugars in everyday foods.
  • Enjoy fruit. Whole fruit offers sweetness along with fibre.
  • Savour treats. When you have something sweet, enjoy it slowly and without guilt.
  • Reduce gradually. Your taste buds can adjust over time.

A note of care

If you have diabetes or already follow a special eating plan, keep to it and let these ideas fit around it.

How little is enough

Choose one sugary drink or snack to swap this week. Small changes can make a real difference over time.

For more, read cut down unhealthy cravings with these 5 simple tools.

For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.