We all know that fizzy drinks tend to contain a lot of sugar, but are you aware of less obvious foods and drinks that contain the sweet stuff? We take a look at the impact of sugar in our diet and suggest ways to decrease the amount we consume.
According to the British Medical Journal, too much sugar is linked to weight gain, obesity, type 2 diabetes, tooth decay, gum disease and other health problems.¹
Concerns about our national sweet tooth have now reached such a level that the UK Government is looking into measures it can take to reduce consumption of sugar, particularly by younger age groups, to halt the increase in childhood obesity and tooth decay.
Dr Aseem Malhotra, Cardiologist and Science Director of Action on Sugar, says: ‘Aside from being a major cause of obesity, there is increasing evidence that added sugar increases the risk of developing type 2 diabetes, metabolic syndrome and fatty liver disease.’
‘Added sugar has no nutritional value whatsoever, and causes no feeling of satiety.’
How much sugar is in our diet?
There are many foods which are high in sugar which you may not be aware of. Whilst many of these (e.g. fruit smoothies) contain key nutrients, eating a large amount of these foods can also contribute to you becoming overweight. Take a look at our graphic below to see how your breakfast contributes to your daily sugar intake.
As you can see, it’s quite easy to consume half a dozen sugar cubes each morning, with those stopping for a large Caramel Macchiato with vanilla syrup and skimmed milk drinking an astonishing 14 sugar cubes in one sitting.
Try to eat no more than 30g of sugar per day (for those 11 and over) for a healthy, balanced diet, and remember to look at the wider nutritional value of foods (e.g. fat content) in addition to sugar.
How can you help reduce your sugar intake?
Small lifestyle changes can help you to cut excess sugar from your diet. Some tips that the NHS recommend include:
- Don’t take sugar in your tea: Reduce the amount of sugar in your tea and coffee until you adjust to the taste.
- Cooking from scratch: This means you know how much sugar is going into your food.
- Swap sugary snacks: Fill the biscuit gap with oatcakes or rice cakes.
- Drink more water: Dehydration can make us hungry so make sure you drink enough.
- Eat fruit whole: Eating fruit instead of drinking it is more satisfying than fruit juice.