Download THe TrUTH aboUT sUgar

The truth
about sugar
Sugar, in the form of glucose, is one of the body’s main energy sources, so we can eat some sugar as part of
a healthy, balanced diet. However, too much sugar can lead to health problems including obesity and tooth
decay, and increase the risk of developing type 2 diabetes. So it’s important to be aware of the sugar content
of what you eat to help make sure you’re not eating more than you should.
Where’s the sugar in my food?
Some sugars occur naturally, for example in fruit (fructose),
vegetables (glucose) and milk (lactose), while the table
sugar you use at home (sucrose) is refined from sugarcane
or other plants.
Sugars are also added to many processed or packaged
foods like biscuits, ice cream and lollies. It’s even added to
processed savoury foods, including bread, sauces and salad
dressings. So, even if you don’t add sugar to your food, you
may still be consuming ‘hidden’ sugar in processed foods.
Why is too much sugar a problem?
Sugar contributes to the ‘energy density’ of foods and
drinks, which is the amount of energy released into the
body after digestion (measured in kilojoules or kJ). One
gram of sugar releases 17kJ of energy. This means that
eating too much sugar, and taking in more energy than you
‘burn off’ in physical activity, can contribute to weight gain.
Some sugary foods are also high in fat, which is energy
dense too, so your energy intake can quickly add up.
Some sugary foods provide you with kilojoules but not a
lot of other nutrients (e.g. cordials and soft drinks). On the
other hand, fruit juices may be high in sugar, but they can
also be nutritious if they contain vitamins and fruit pulp.
Examples of high-sugar, low-nutrient foods include:
° chocolate (50g), which can contain 7 teaspoons sugar
° soft drink (375mL), which can contain 10 teaspoons of sugar
° sports drink (600mL), which can contain 9 teaspoons of sugar.
How much sugar is too much?
While there’s currently no consensus about how much
sugar you should eat, the World Health Organization
currently recommends no more than 10 percent of your
total daily energy intake come from added sugars.
For most adults, this works out to be no more than 50g or
12 teaspoons of sugar per day from all sources of food and
drink (1 teaspoon holds about 4g of sugar).
Understanding food labels
Paying attention to food labels may help you work out
how much sugar you are eating, and whether you need to
switch to alternatives or cut back on some products.
The ingredients in processed or packaged foods are listed
on the label, ordered by how much of each ingredient is
present in the product. So if sugar is near the top of the
ingredients list, the product is probably high in sugar.
Aim to buy products containing less than 15g of sugar per
100g (or 7.5g of sugar per 100mL for drinks). If the food
contains fruit, aim to buy products containing less than 25g
of sugar per 100g.
FoodSwitch
The free FoodSwitch app and website
can also help by giving you immediate,
easy-to-understand nutritional information
that lets you see how healthy a product
is at a glance. FoodSwitch also lists
any healthier alternatives available for
the food you’ve scanned. And with the
new SugarSwitch feature, it’s now even
easier to find lower-sugar options in your
supermarket aisle.
Should I quit sugar?
It’s strongly recommended that you don’t
cut out sugar, or any food groups or
nutrients on their own, as this can lead to
unnecessary food or energy restriction and
could leave you susceptible to nutrient
deficiencies.
If you have any concerns about your diet
and nutrition, it’s best to consult your GP or
dietitian before making any radical changes
to your diet.
5 tips for eating less sugar
Limit high-sugar foods and drinks to small amounts as an occasional treat,
including lollies, chocolate, soft drinks, energy and sports drinks, fruit drinks,
cordials, cakes, biscuits and ice creams.
Choose healthier snacks like fresh fruit or a small handful of unsalted nuts,
rather than high sugar snacks like chocolate or biscuits.
Reduce the amount of sugar you add to your tea or coffee. If you sweeten
your breakfast cereal, oats or porridge with sugar, use fresh or dried fruit
instead.
Sources
World Health organisation. Media Centre.
WHO opens public consultation on draft
sugars guideline. (www.who.int)
healthdirect Australia. How to cut down
on sugar. (www.healthdirect.gov.au)
National Health and Medical Research
Council (NHMRC). Australian dietary
guidelines. (www.eatforhealth.gov.au)
Government of South Australia. SA
Health. Eat less sugar. (www.sahealth.
sa.gov.au)
SA Health. Factsheet: Reading food
labels. (www.health.sa.gov.au)
State Government of Victoria.
Better Health Channel. Sugar. (www.
betterhealth.vic.gov.au)
© Bupa Australia Pty Ltd (ABN 81 000
057 590) February 2015. This information
is intended as a guide only and should
not be relied on as a substitute for
professional medical advice. Bupa
Australia Pty Ltd is not liable for loss or
damage you suffer arising out of the use
of or reliance on the information, except
that which cannot be excluded by law.
Consult your physician or other medical
professional if you have questions.
Look for ‘no added sugar’ alternatives to the foods you buy. This means that
no sugar has been added to the product during processing. But remember
it doesn’t necessarily mean there is no sugar in the product as the food may
naturally contain sugar.
Reduce the amount of sugar you add to recipes when baking, or replace
sugar altogether with unsweetened apple sauce. Use the same amount of
sauce as sugar, but reduce the amount of liquid in the recipe by a quarter of
a cup for each cup of apple sauce used.
Further information
Eat for health
www.eatforhealth.gov.au
Dietitians Association of Australia
www.daa.asn.au
FoodSwitch
www.bupa.com.au/FoodSwitch
Rethink sugary drink
www.rethinksugarydrink.org.au
Bupa health and wellness
www.bupa.com.au/health