Sugar – the dos and don'ts


With Sugar Awareness Week (8th – 14th November) in full swing, James Goolnik reveals what we should – and shouldn't – do when it comes to sugar and our diets.


  • Eat fruit. Do not drink it. Doesn’t matter if it is fresh, frozen or dried all better for you if it is whole. Fruit contains natural sugars however the fibre slows down its release and makes you feel full. Fruit juices or smoothies do not, and are just as bad for you as fizzy drinks
  • Brush teeth twice a day with a fluoride toothpaste morning and bedtime, for about 2 minutes each time using a pea sized amount of toothpaste
  • Spit and don’t rinse after toothbrushing
  • Reduce the amount and frequency of sugary food and drinks
  • Read the ingredient. If sugar, glucose, honey, syrup and fruit juice concentrates appear in the top then it is high in free sugars
  • See your dentist at least once a year.


  • Snack between meals. Your mouth needs time for the saliva to wash away food, neutralise acid and heal
  • Eat cereal bars. They are crammed full of sugar
  • Add sugar when cooking. Try herbs, spices and salt to add flavour
  • Reward yourself or your children with sugar. There are much better ways to reward yourself and your body
  • Think you can out-brush a bad diet.

James Goolnik is a dentist, author of the cookbook 'Kick Sugar' and founder of the charity Rewards Project, which is on a mission to make schools and nurseries sugar free.

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