cutting sugar
Cutting sugar is easier when you can see the numbers. These three tools are based on the SWEET trial, a one-year European study of adults who had recently lost weight.
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Start with the Daily Sugar Budget to find out how much sugar fits into your day.
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Use the Sugar Swap Calculator to see what swapping your usual drinks and snacks could take out.
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Then use the Sugar Label Reader to check what is in the sweetened versions before you buy.
They are for general education, not medical advice, and they show sugar swapped out, not predicted weight change.
For more explained details about sweeteners, check this blog post.
The SWEET trial gave participants a daily sugar budget, counted in units of 10 g. This tool does the same: it turns your calories into a budget under 10% of energy, then lets you add drinks and snacks, or tick any you swap for a sweetened version. It remembers your calorie setting, so you can check in each day.
Choose how much of your sugar you would swap, then see the grams removed each day, week and year. The calculator compares your numbers with the daily limit used in the SWEET trial and with the modest extra sugar cut the trial’s sweetener group achieved. It shows sugar swapped out, not predicted weight change.
Not sure what is in your sweetened drink or snack? Paste the ingredients or tap them to see which group each sweetener belongs to: high-potency sweeteners, sugar alcohols, slowly digestible carbohydrates or sweet fibres. The tool also shows how often stomach symptoms were reported in the SWEET trial, so you know what to watch for.