Healthy Living – hidden sugars and substitutes

Mark Harber gave a fascinating talk on healthy living and the importance of diet and exercise earlier this term.  Here is his list of hidden sugars and possible substitutes.

Examples of hidden sugars

High sugar Suggested sugar swap
125g chocolate bar = 14 teaspoons of sugar (88g) Funsize mini milky way has 10g of sugar. Keep as a treat.
McDonalds fruit smoothie = 13 teaspoons of sugar (52g) No sugar added fruit squash diluted with water
Starbucks blueberry muffin  sugar = 9 teaspoons of sugar (36g) Slice of malt loaf or a scone
200g of fruit cocktail in syrup= 8 teaspoons of sugar (32g) Select tin fruit in juice not syrup
330ml can of Coca-Cola =7 teaspoons of sugar (28g) No sugar added fruit squash diluted with water
250ml glass of orange juice = 6 teaspoons of sugar (24g) Dilute with water and restrict to one serving per day
500ml of fruit flavoured water = 5.5 teaspoons of sugar (22g) No sugar added fruit squash diluted with water
150g of fat free strawberry yogurt = 5 teaspoons sugar (20g) Natural yogurt with fresh fruit
200g of baked beans in tomato sauce = 4 teaspoons sugar (16g) No sugar added/low sugar
40g of Frosties or Coco Pops cereal = 3.5 teaspoons of sugar (14g) Shredded wheat with fresh fruit
150g tomato-based tomato sauce = 3 teaspoons of sugar (13g) No sugar/low sugar tomato sauce
Tracker chocolate chip cereal bar = 3 teaspoons of sugar (12g) Oatcake or cracker with cheese
One packet of flavoured instant oatmeal = 3  teaspoons of sugar (12g) Plain oatmeal with fresh fruit
2 tablespoons of tomato ketchup =2 teaspoons sugar ( 8g) No sugar added/low sugar ketchup

1 teaspoon = 4g sugar

Read the label!

Look at the ‘carbs as sugars’ on the nutrition panel. This includes both natural and added sugars. Less than 5g per 100g is low sugar; more than 22g per 100g is high.

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