The word 'added' is important. The sugar naturally found in whole fruit, vegetables and milk is different from the added sugars found in many sweetened foods and drinks. The bigger concern is regularly consuming too much *added* sugar, particularly from foods and drinks that provide little nutritional value.
Why does sugar matter?
Eating too much added sugar can make it easier to consume more kilojoules than your body needs. Over time, this can contribute to weight gain, which is an important risk factor for heart disease.
Research doesn't show that sugar itself directly causes heart disease. However, diets high in added sugar are associated with a greater risk of cardiovascular disease, particularly when they contribute to excess energy intake and poorer overall diet quality.
So, it's less about worrying over a teaspoon of sugar in your morning coffee and more about looking at how much added sugar you're regularly getting from your overall diet.
Drinks are worth a closer look
Soft drinks, cordial, energy drinks, sports drinks and other sweetened beverages can contain quite a lot of sugar while providing little nutritional value.
Because they're drinks, they're also easy to consume quickly without making you feel full. Choosing water more often is one of the simplest ways to reduce your intake of added sugar.
It's not just the obvious sweet treats
It's easy to spot the sugar in lollies, cakes, biscuits and chocolate. It can be less obvious in foods such as breakfast cereals, muesli bars, flavoured yoghurts, sauces and other packaged foods.
If you're comparing similar products, checking the nutrition information and ingredients list can help you choose an option with less added sugar.
Don't worry about the fruit
It's important not to lump (excuse the pun!) all sugar together.
Whole fruit contains naturally occurring sugar, but it also provides fibre, vitamins, minerals and other beneficial nutrients. There's no need to avoid fruit because it contains natural sugar.
The same applies to naturally occurring sugars in foods such as plain milk and yoghurt. These foods provide important nutrients and can be part of a healthy eating pattern.
Small changes can help
You don't need to overhaul your diet to reduce added sugar. Try having water instead of a sugary drink, choosing plain yoghurt and adding fruit, or gradually reducing the sugar you add to tea or coffee.
You can still enjoy a piece of cake or your favourite sweet treat. It's the overall pattern of your diet that matters, not an occasional indulgence.
When you're thinking about heart health, it's worth looking beyond the usual advice about fat and salt. Keeping an eye on added sugar is another simple way to support a healthy, balanced diet.
Sources:
Heart Foundation
Eat for Health
