Sugars in our Diet

We might seem fine on the outside, but too much sugar can cause tooth decay and lead to the buildup of harmful fat on the inside that we can’t see. This fat around their vital organs can cause serious disease in the future, like:

Weight gain
Type 2 diabetes
Heart disease
Some cancers

Based on the maximum daily added sugar recommendation we are currently consuming THREE times more sugar than we should be! The problem is that sugar is often lurking in our  food and drink, and the biggest source is sugary drinks.

So how much is too much?

The maximum daily amounts of added sugar* are:

4-6 years

5 cubes max*
or 19 grams

7-10 years

6 cubes max*
or 24 grams

11+ years

7 cubes max*
or 30 grams

What do we mean by added sugar?

When we talk about added sugar, we mean sugar that has been added to food and drink to sweeten it. It could be added:

  • By a food manufacturer
  • By a cook or chef when you eat out or get a takeaway
  • By you, if you add sugar to your food and drink at home (like your cereal or hot drinks, and while cooking)

It doesn’t just mean the spoonful of sugar you add to your tea. It also includes:

  • Honey
  • Syrups
  • Fruit juice nectars

You don’t need to worry about the sugar in plain milk, plain yoghurts and whole fruit and veg as this isn’t added sugar.

What about the sugar in fruit and veg?

Although they can contain a lot of sugar, you don’t need to worry about the sugar in fruit and veg because they:

  • Have lots of vitamins and minerals
  • Are a great source of fibre
  • Count towards your 5 A DAY

But, watch out for fruit juice and smoothies!

Fruit juice and smoothies are very high in sugar, but still count towards your 5 A DAY, so remember to:

  • Limit the amount to no more than 150ml a day
  • Keep it to mealtimes as it can cause tooth decay

Why not try for yourself with the sugar swap app. Find out more: