Towards the end of last year, I came across a fascinating study, and given how much sugar is in the average UK diet right now, it feels more relevant than ever.

We’ve known for a while that what we eat in utero and early life (the first 1,000 days) can shape our long-term health. But it’s hard to isolate the impact of specific nutrients. That’s where this study used a natural experiment from UK history- the sudden end of sugar rationing in September 1953 after WWII.

Unlike other foods, sugar intake jumped up quickly after rationing ended. Using data from the UK Biobank, the study looked at people who were (and weren’t) exposed to sugar rationing during pregnancy and early childhood.

The results

Those exposed to sugar rationing had up to:

• 35% lower risk of type 2 diabetes
• 20% lower risk of high blood pressure

And the longer the sugar restriction lasted, especially beyond 6 months of age when there is usually the introduction of solids, the stronger the protection. Interestingly, only about a third of the benefit came from in-utero exposure, meaning early childhood diet played an important role.

Of course, the study isn’t perfect. It’s based on historical data, and plenty of things were different in the 1950s, from physical activity levels to the broader food environment. But it’s a compelling reminder that our first few years of nutrition really matter.

Especially now, with so many ultra-sweetened foods and drinks aimed at toddlers, it’s worth revisiting what’s in our shopping trolleys, and what habits we’re setting early.

When it comes to sugar, the NHS UK daily recommended limit is:

• 90g of total sugars
• Of which only 30g should be free sugars

Quick reminder on free sugars:

These are the ones we want to limit, and they include:

• Added sugars (in cereals, drinks, biscuits, sauces)
• Sugars in fruit juice, honey and syrups

They don’t include the natural sugars in whole fruit, veg or milk.

These sugars are called ‘free’ because they aren’t bound within the structure of a whole food, meaning they aren’t easier to eat in excess and more likely to lead to problems with tooth decay, weight gain and type 2 diabetes.

Breakfast is often a good place to start, especially as much of the breakfasts eaten in the UK are quite high in sugar. For context, a sweetened breakfast cereal, milk and a small orange juice can easily hit 30–40g of sugar. A breakfast which includes some protein and not too much sugar is a better start to the day. This might include eggs, a chia pudding, nuts or a nut butter, some natural yoghurt or kefir or even lean meats such as some chicken or fish.

Simple swaps to cut down sugar:

• Switch fizzy drinks/squash for water or sparkling water with fruit
• Choose porridge or unsweetened cereals, and sweeten with fruit
• Snack on whole fruit or nuts instead of biscuits or chocolate
• Read food labels (especially for sauces, soups, ready meals)
• Save desserts for treats — not everyday

This study might be based on the 1950s, but its message is clear today; small changes early on can lead to big health benefits later.

References

Exposure to sugar rationing in first 1,000 days of life protected against chronic disease https://www.science.org/doi/10.1126/science.adn5421

NHS Guidelines https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/#:~:text=RIs%20are%20guidelines%20for%20the,more%20information%2C%20see%20Food%20labels.

Leading baby food brands make high-sugar meals, study finds https://www.theguardian.com/society/2025/apr/28/leading-baby-food-brands-making-high-sugar-meals-study-finds

NHS Sugar the facts https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/

The sweet danger of sugar https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar#:~:text=%22The%20effects%20of%20added%20sugar,and%20stroke%2C%22%20says%20Dr.