Consuming too much sugar can lead to health problems including obesity, diabetes, heart disease, tooth decay, non-alcoholic fatty liver disease and increased risk of depression and anxiety.
It is recommended that the average adult reduce their added sugar intake to 12 teaspoons (50 grams) or less each day. Most of us have a fair idea of the added sugar content of foods such as cakes, chocolates, biscuits, lollies and sweet cereals like coco pops but do you know how much sugar you are drinking each day?
Here is a breakdown of the amount of added sugar in popular drinks:
- Slushy 1100ml = 25 tsps. of sugar
- Cola 600ml = 16 tsps. of sugar
- Sports drink 600ml = 9 tsps. of sugar
- Chocolate milk 375ml = 8.5 tsps. of sugar
- Energy drink 250ml = 7 tsps. of sugar
- Fruit juice 250ml = 6 tsps. of sugar
- Cordial 200ml = 5 tsps. of sugar
- Water 500ml = 0 tsps. of sugar
It is important to be mindful of the amount of sugar in your diet and to choose options with less sugar whenever possible. If you are drinking the above drinks daily, it is important for your health to reduce the amount consumed or remove them from your diet. Options to choose instead include drinking more water, sparkling water with a hint of lemon, choosing unsweetened tea or other sugar-free drinks that can help you stay hydrated without the added sugar.
Additionally, checking food labels is also important, as many other processed foods and drinks not listed above contain added sugar. When reading the nutrition labels an uncomplicated way to compare products is by looking at the sugar per 100g, listed under Carbohydrates. If one product said 8g of sugar per 100g and another had 20g of sugar per 100g the first product may be the better choice. You can also look at the ingredient list, if sugar is listed within the first three ingredients the product is likely high in added sugars.
We still need sugar in the diet to act as fuel for the body, however, this should come mostly from whole fruits, vegetables, grains and legumes. The occasional sweet drink is okay as part of a healthy balanced diet, just be mindful of how much sugar you are drinking each day. It all adds up!
For a refreshing drink without the added sugar try this ginger mint iced tea
THIS WEEK’S RECIPE: Ginger Mint Iced Tea.
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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