Sugar by any other name would taste as sweet
Everything in moderation is what they say is needed for a well-balanced diet. Foods that are high in fat, salt and sugar should be avoided while fruit and vegetables, unsaturated oils and spreads, beans, pulses, fish, eggs, meat and other proteins are key to a healthy diet.
But when added sugars lurk unnoticed in many of our everyday foods under countless different names, how can we really know how much sugar we are consuming?
Always check the label.
Food manufacturers add sugar to foods that may not even taste sweet and list the sugars further down in the items. This makes it look as though there is not much sugar in their product, however, when you add them all up, sugar is often the number one ingredient in all its hidden forms.
How much sugar can we eat?
The government recommends that sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) we get from food and drink each day.
Up to 30g of sugar a day (roughly equivalent to 7 sugar cubes) for an adult.
No more than 24g of sugar a day (6 sugar cubes) for children aged 7 to 10.
No more than 19g of sugar a day (5 sugar cubes) for children aged 4 to 6.
For children under the age of 4, it’s recommended they avoid sugar-sweetened drinks and foods with added sugar.
What’s in a name?
If you are looking to limit your sugar intake, here are some of the other names sugar goes by:
Barley malt syrup
Brown rice syrup
Brown sugar (light and dark brown)
Cane juice crystals
Cane juice solids
Coconut blossom nectar
Coconut palm sugar
Concentrated apple juice
Corn syrup solids
Dark muscovado sugar
Dehydrated cane juice
Dried oat syrup
Evaporated cane juice
Evaporated cane syrup
Evaporated sugar cane
Fruit juice crystals
Fruit juice concentrate
Glucose fructose syrup
Golden caster sugar
High-fructose corn syrup (HFCS)
Organic raw sugar
Sugar beet syrup