Sugar: Understanding Free Sugars and Daily Limits
Sugar is a carbohydrate that provides the body with energy. Some foods naturally contain sugar, including fruit, vegetables, wholegrains and dairy foods.
Other foods have sugar added during manufacturing. These are called free or added sugars.
Free sugars are found in sweets and chocolate, sugary drinks, cakes and puddings, ice cream, breakfast cereals and flavoured yoghurts. They are also naturally present in syrups, honey and fruit juices.
Most people eat too many food products containing free sugars. Ideally, no more than 5% of the energy consumed should come from free sugars.
The government recommends a maximum of 30 grams, or roughly 7.5 teaspoons, of free sugar a day for adults. Children aged 7 to 10 years should have no more than 24 grams, or roughly 6 teaspoons, and children aged 4 to 6 years no more than 19 grams, or roughly 4.75 teaspoons.
Foods containing free sugars are not required as part of a healthy balanced diet. Try to eat them less often and in smaller amounts. Use food labels to choose lower-sugar products.
You could swap sugary breakfast cereals for plain cereals, flavoured or corner-style yoghurts for lower-sugar yoghurts with fresh fruit, and sugary drinks for water, lower-fat milk, sugar-free drinks, tea or coffee.
Cereal bars can also contain high levels of free sugars, so check the label.
Eating more calories than your body needs can lead to weight gain. The body stores extra energy as glycogen or fat. Most energy should come from starchy foods such as potatoes, pasta and cereals without needing free sugars.
Sugar can also contribute to tooth decay. Bacteria in the mouth produce acid after sugar is eaten, and this acid can dissolve tooth enamel.
To reduce the risk of tooth decay, eat fewer sugary foods that stick to teeth, reduce sugary snacks between meals, choose sugar-free drinks such as water or milk, and have foods and drinks containing sugar at mealtimes.
Sugars naturally found in fruit, vegetables and dairy are less likely to cause tooth decay. Fruit juices contain a lot of sugar and should only be consumed at mealtimes.
Comments