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.