Sugar occurs naturally in fruit and milk, and that's fine. The concern is added sugar: the sugar put into foods and drinks during processing or preparation. Most of us eat far more of it than we realise.
What do guidelines say?
The World Health Organization recommends keeping free sugars below 10 percent of your daily energy, and suggests that below 5 percent offers additional benefits. For an adult eating about 2,000 calories, 5 percent is roughly 25 grams, or six teaspoons.
Where it hides
- Sweetened drinks, juices and energy drinks.
- Flavoured yoghurts and breakfast cereals.
- Sauces such as ketchup and many pasta sauces.
- Granola bars and "healthy" snacks.
- Bread and ready meals.
Names to look for on labels
Sucrose, glucose, fructose, corn syrup, maltose, honey, agave nectar, fruit juice concentrate. They're all forms of added sugar.
How to cut back
- Swap sugary drinks for water, sparkling water or unsweetened tea.
- Buy plain yoghurt and add fresh fruit.
- Reduce sugar in tea and coffee gradually. Your taste adapts within weeks.
- Check labels and compare similar products.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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