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Added sugars, such as table sugar, honey and syrups, shouldn't make up more than 5% of the energy you get from food and drink each day. That's about 30g a day for anyone aged 11 and older. Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as fizzy drinks, sweetened juices, squashes, and cordials. If you enjoy a cup of coffee or tea for breakfast, it may take a while for you to adjust but it is worth it.

Enjoy your drinks without sugar and use these instead:


Using dates to sweeten your coffee also helps you get extra magnesium, fibre and vitamin B6.

To flavour coffee with dates, soak some pitted Medjool dates in water for an hour, then blend the dates with a tablespoon or two of the water used to soak them. Blend until it makes a soft paste and mix a little into a freshly poured cup of coffee.


The strong flavour of honey means a little bit goes a long way, so try using one-quarter the amount of sugar you would use. You can also experiment with different types of honey — darker honey often has a stronger flavour.


A dash of cinnamon in your coffee can help bring out the natural flavours of the coffee beans, it may also provide anti-inflammatory benefits.

Cacao powder

Yes, you can use cacao powder to sweeten: stir in a small teaspoon and you’ll be adding some antioxidants to your coffe.

Whether you’re trying to reduce refined sugar in your diet because of the health concerns or because you are trying to lose weight, your daily cup of coffee is a great place to start to reduce your intake.

You can still enjoy your drink, just choose healthier alternatives to sweeten it!

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