Sweetness, sugar and heart health

Blog: Friday 20 February 2026

Is your sweet tooth affecting your heart health?

Carbohydrates, which include simple sugars, are an essential source of energy and fuel for the brain and body. However, some carbohydrates provide greater health benefits than others, due to the types of sugar they contain, and the ways in which they’re digested and broken down in our bodies. 

We all know that we should limit added sugar in our diet, found in foods like soft drinks, sweets and many processed or packaged foods. Eating too much added sugar can be bad for our health. But what about foods that are naturally sweet? Should we avoid these too?  

Added sugars

Added sugars are, as the name suggests, added to foods and drinks to sweeten or enhance flavour and appeal. Many people think added sugar is just another term for table sugar (raw, brown and white), however honey and syrups are also added sugars. 

Eating too much added sugar is linked to a greater risk of heart health problems and cardiovascular disease (CVD). Some sugar-containing foods that are consistently linked to heart health problems include: 

• Packaged foods including cakes, biscuits, lollies and sweet snacks. 

• Foods that seem healthy (and may even be labelled as ‘health foods’) like granola or muesli bars, sweetened yoghurts and sugary cereals. These can contain lots of added sugar, often disguised as unfamiliar terms in the list of ingredients, like maltose, sucrose, molasses, syrup, or fruit juice concentrate. This is why it’s so important to understand how to read nutrition labels. 

While you don’t need to avoid added sugars entirely, making a few simple changes can help you reduce the amount you’re including in your diet. For example, choose recipes that call for smaller quantities of syrups and sugars, or try halving the amount of sugar you normally sprinkle on top of foods like porridge or pancakes for sweetness. 

Natural sugars 

Natural sugars are naturally present in whole foods like fruit, vegetables, whole grains and dairy products. Some of the most common natural sugars are fructose and lactose.  

We eat foods, not individual nutrients or components. When you eat fruit, dairy, whole grains, vegetables, or other foods containing natural sugars, you’re benefitting from all of their components including fibre, vitamins and minerals. 

These help to ‘buffer’ the impact of natural sugars on blood sugar levels, and provide many other health benefits.  

For example, the fibre in fruit helps to slow digestion and prevent spikes in blood sugar levels. It's also rich in polyphenols and micronutrients, offering anti-inflammatory and antioxidative properties. Similarly, dairy products contain calcium, protein, and other nutrients that support bone, muscle and immune system health. 

This is why you don’t need to remove all sugar from your diet. Natural sugars, and the foods they’re found in, are essential for your heart health and general wellbeing. They provide your brain and body with an important source of energy and nutrients.  

What does the evidence reveal about sugar and heart health?

Higher intakes of added sugar have been linked to an increased risk of CVD, stroke, and even death. Added sugars can cause weight gain, liver and metabolic health problems, and other complications. 

But on the other hand, consuming moderate amounts of natural sugars from whole fruits and some dairy products (especially fermented options like yoghurt) is associated with a neutral or lower risk of heart disease. One large UK study found that replacing added sugars with natural sugars may help reduce total CVD and stroke risk.  

According to various health organisations, added sugars should make up less than 10% of your total daily energy intake, which is around 12 teaspoons (or 50 g) of sugar per day for an adult. To give you a rough idea of what this looks like, one standard can of Coke contains 39 g (10 teaspoons) of sugar. Replace sugary, processed foods with whole foods like fruit, vegetables and whole grains where possible. Also, aim to include a variety of fruits, vegetables and other natural sugars in your diet – as some studies have found that having different types of natural sugars may also improve heart health outcomes.

What about sugary drinks?

Studies consistently show that sugary drinks can cause the most harm to heart health – they’re linked with an increased risk of CVD-related death, stroke, and type 2 diabetes. 

The liquid sugars in these drinks are easy to overconsume and often leave you feeling unsatisfied. They’re quickly absorbed directly into the blood stream, causing a huge spike (and a crash) in blood sugar and energy levels.  

Unlike foods containing natural sugars, which also provide vitamins, minerals and fibre, sugary drinks offer no nutritional benefits. 

Including too many sugary drinks in your diet can also cause weight gain, with overweight and obesity being a strong risk factor for CVD. They can also contribute to fat buildup in your liver over time. 

Limiting sugary drinks is one of the simplest, most effective changes you can make to your diet for your heart and overall health. 

Simple swaps for heart health 

Simple swaps or tweaks to your diet can effectively support your health and reduce your risk of heart disease: 

• Prioritise minimally processed foods, and follow a heart-healthy eating pattern.  

• Read food labels when shopping and choose products lower in added sugar. For example, when comparing breakfast cereals, choose rolled oats or natural muesli instead of sugar-sweetened cereals.  

• Reduce or eliminate sugar in your tea and coffee if possible. If you’re finding this difficult, try gradually reducing and allow yourself to adjust to the taste.  

• Use herbs and spices to add flavour instead of adding sugar. Herbs and spices can enhance both savoury and sweet foods. Many store‑bought sauces and condiments are high in sodium and contain hidden added sugars.  

• Try using spices and fruit to add natural sweetness to your meals. If you usually add syrup or sugar to foods like plain yoghurt or rolled oats, try spices such as cinnamon, vanilla or nutmeg instead. Adding fresh or stewed fruit can also provide sweetness. 

If you’re trying to reduce the amount of sugar in your diet, you don’t need to go to extremes. It’s impossible to avoid eating any sugar – in fact, natural sugars are actually good for your health. 

Instead of cutting out all foods containing sugars, make simple swaps and gradually reduce the amount of sugar you’re adding to your meals and drinks. You’ll likely become more sensitive to sweetness over time – and naturally sweet options like fruit might be enough to satisfy your sweet tooth! 

Looking for healthier ways to enjoy a sweet treat? Try our banana and berry frozen swirl yoghurt or our easy wholemeal fruit cake recipes. Both recipes use whole foods like fruit and spices to deliver the sweetness you know and love, from natural sources.