Our connection to sugar is being examined once more.
Recently, as part of its sugar tax initiative, the government declared an expansion of the levy on beverages containing over 5 grams of sugar for every 100 milliliters. This change will now encompass pre-packed milkshakes and coffee drinks, along with carbonated sodas.
Consuming too much sugar can lead to various health issues like a higher chance of gaining weight, developing metabolic disorders such as type 2 diabetes, suffering from heart conditions, and experiencing dental cavities. This is primarily due to the intake of "free sugars" — these are not the natural sugars found in items like dairy goods, whole grains, fruits, and veggies, but rather the ones that get added during processing or preparation of foods and beverages. The NHS highlights that this doesn't just apply to table sugar but also encompasses honey, syrups, nectars, and juices.
The sugary drinks tax appears to be effective according to a 2024 study from the London School of Hygiene & Tropical Medicine discovered that it resulted in children eating nearly one teaspoon less sugar per day, and adults reducing their intake by over two teaspoons daily.
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Nonetheless, we continue to surpass the suggested recommended daily intake significantly. According to governmental guidelines, sugar should not constitute more than five percent of our daily caloric consumption — this equates to roughly 30 grams for individuals aged 11 and older, which is approximately seven sugar cubes. This amount may seem considerable; however, data from the British Nutrition Foundation indicates that we are ingesting far higher quantities. On average, people consume between nine and twelve point five percent of their calories from free sugars, translating to somewhere between 12.5 and 15 sugar cubes daily.
The problem lies in the fact that sugar isn't only present in desserts and candies; it frequently sneaks into regular meals as well. Consider the most crucial meal of the day—the go-to breakfast options we consume regularly might be packed with sugar—even ones considered nutritious.
It’s worthwhile to check on your breakfast to ensure it’s balanced. throughout the day We talked with registered dietitian Emma Shafqat and nutritionist Rhiannon Lambert, who is writing an upcoming book. The Unprocessed Plate To assist us in pinpointing the products – as well as their brands – that contain significant concealed sugar levels.
1. Bread
Bread frequently contains additional sugar to enhance its longevity and flavor, or sometimes for both reasons. Take Warburton's thick-sliced white bread as an illustration; it boasts 3.5 grams of sugar per 100 grams. According to Lambert, consuming four slices of this bread amounts to about one-sixth of the suggested daily sugar limit, not accounting for any toppings like spreads or jams.
Try this: Go for wholegrain breads With increased fibre content. Shafqat suggests Biona Organic Rye Bread: "It contains no additional sugar and is thick with a high fibre content."
2. Breakfast sandwiches
The higher the processing level of an ingredient's breakfast sandwich The higher the sugar content tends to be. For instance, a Gregg’s bacon breakfast roll with tomato ketchup includes 5.3 grams of sugar; one-sixth of your recommended daily intake (RDI) within what would typically be considered a savory morning meal.
Try this: Find an option that is wholegrain and has no sauce. If possible, prepare it yourself at home; choose mustard or fresh tomato slices instead of ketchup.
3. Yoghurt
Yoghurt can be a fantastic health food . But not all Of those on the shelves, "A lot of flavoured and reduced-fat yogurts have extra syrups, fruit purees, and sweeteners to boost their taste," explains Lambert. A single serving of Strawberry Muller Corner can include almost half of your recommended daily intake of sugar—over 14 grams.
Try this: Select simple Greek yogurt. "The Yeo Valley Organic Natural Greek Style Yogurt contains 4.9 grams of sugar for every 100 grams," explains Shafqat. You can enhance its sweetness with fresh fruit or add some of your own honey instead.
4. Coffee
"Black coffee has almost zero calories and sugar naturally, but 'coffee beverages' often have unexpectedly large quantities of added sugars," Lambert explains. "Usually, one pump of vanilla syrup contributes about 5 grams of sugar, and numerous cafe drinks Include at least three pumps with a total weight of 15 grams or more in one cup." A Starbucks Caramel Macchiato Grande has 33 grams of sugar. Additionally, the pre-mixed drink Arctic Coffee Latte contains over 25 grams of sugar.
Try this: A simple coffee According to Lambert, this includes beverages like a flat white or latte made with either dairy or plant-based milk.
5. Cereal
"Cereal can often contain a significant amount of sugar, particularly those targeted towards kids," says Shafqat. For instance, Kellogg’s Crunchy Nut has over 35 grams of sugar per 100 grams, with sugar, molasses, and honey as the sweetening agents. cereals Stating something as "natural" might still include syrups or fruit-juice concentrates. In the UK, ingredient lists are ordered from highest to lowest by weight. As Lambert advises, "It’s always wise to read the labels carefully. If sugar appears close to the beginning of the list, it indicates that it makes up a considerable portion of the item."
Try this: Cereals frequently come enriched with essential vitamins and minerals for kids, so choose those with high fiber content like Weetabix Original (containing under 5g of sugar per 100g), plain oats, or unsweetened muesli instead.
6. Granola
Granolas frequently employ phrases such as 'honey roasted' to seem like they contain no additional sugar," explains Shafqat. For instance, Jordan’s Simply Granola with a Hint of Honey contains 17.3 grams of sugar per 100 grams. Lambert concurs: "Although natural sweeteners like honey, maple syrup, or date syrup may be perceived as healthier alternatives to processed sugars, they can still add substantial quantities of sugar. your diet It's quite typical to discover 10g to 20g of sugar for every 50g portion of commercially bought granola.
Try this: Seek out low-sugar alternatives like Lizi’s Low Sugar granola (which has 3.3g of sugar per 100g) or Bio & Me’s Low Sugar granola (containing 4.2g of sugar per 100g). Alternatively, create your own using whole grains, nuts, and seeds, sweetened lightly with maple syrup.
7. Smoothies and shakes
'Healthy' smoothies and shakes frequently incorporate juice or concentrates," explains Shafqat. The Innocent Strawberry & Banana Smoothie has 25 grams of sugar for every 250 milliliters. Although the additional sugars in smoothies typically originate from fruit concentrate, those found in shakes tend to serve as flavor enhancers—especially when they include protein powders or function as meal replacements.
Try this: Pay attention to the wording on labels. "Be wary of sugar's different names such as glucose syrup, fructose, agave nectar, molasses, and honey," advises Shafqat. He suggests aiming for products with less than 5 grams of total sugar per 100 grams.
8. Breakfast bars
Granola bars and breakfast biscuits Are a traditional health-halo food, particularly because they frequently include nutritious components such as oats, nuts, seeds, and dried fruits. However, be sure to read the labels carefully; a single packet of Nature Valley Oats & Honey includes two bars, each containing 11 grams of sugar, equating to 73 percent of your recommended daily sugar intake.
Try this: Stay informed about labels and choose items with higher fiber, protein, and minimal added sugars — alternatively, consider making your own from scratch at home.
9. Juice
Although most of the sugar in juice might occur naturally, removing the fiber from the fruit means it gets classified as "added" sugar. For instance, one tiny 150ml serving of Tropicana Orange Juice includes 13 grams of sugar.
Try this: Restrict your daily juice consumption to approximately 150 ml to keep within the safe sugar levels," advises Lambert. "Whenever feasible, choose whole fruits instead.
10. Pastries
Nobody is mistaken about pastries not being a nutritious choice for breakfast, yet they often contain even higher amounts of sugar than expected. Shafqat illustrates this with an instance from Waitrose: a single plain croissant has 1.8 grams of sugar, whereas an almond croissant packs a hefty 24.5 grams—almost your total suggested daily limit.
"Although it's perfectly fine to indulge in pastries from time to time, frequently eating sweet baked goods may result in excessive sugar intake," warns Lambert. "This could affect your blood glucose levels and potentially cause you to put on extra weight." Consequently, these treats end up ranking low on the list.
Try this: If you're longing for something sweet, consider choosing whole grain toast topped with nut butter, or go for natural yogurt paired with fresh fruit for a fulfilling breakfast that’s lower in sugar but richer in nutrients.
