Understanding sugar and processed foods

Knowing how to spot them and how to make small changes can help you feel better and stay healthier.

What counts as added sugar

Added sugars are those put into food or drink during manufacturing, cooking, or at the table. They are different from the natural sugars found in fruit, vegetables, and milk.

Common sources of added sugar include:

• Sugary drinks, energy drinks, and squashes
• Sweets, chocolate, cakes, and biscuits
• Flavoured yoghurts and breakfast cereals
• Many sauces, condiments, and ready meals

The NHS recommends that adults have no more than 30g of free sugars a day. This is roughly seven teaspoons.

What are ultra-processed foods?

Ultra-processed foods often contain ingredients you would not use at home, such as preservatives, colourings, and artificial sweeteners. They can be high in sugar, salt, and unhealthy fats, while low in fibre and nutrients.

Examples include:

• Sugary cereals
• Flavoured crisps and savoury snacks
• Instant noodles and packet soups
• Ready meals and processed meats
• Many fast-food options

These foods can be easy and convenient, but eating them often can make it harder to get the nutrients your body needs.

Making small changes

You do not have to cut out sugar or processed foods completely. Reducing them gradually can make changes easier to stick to.

• Swap sugary drinks for water, sparkling water, or no-added-sugar versions
• Choose wholegrain versions of bread, pasta, and rice
• Keep healthy snacks like fruit, nuts, or yoghurt within easy reach
• Check labels for sugar, salt, and fat content before buying

The bigger picture

Focusing on whole, minimally processed foods, such as vegetables, fruits, whole grains, lean protein, and healthy fats, can help you feel fuller for longer and support your overall health. Small, sustainable swaps can add up to big changes.