CheckYourFood
Website: http://www.Checkyourfood.com
CheckYourFood
Website: http://www.Checkyourfood.com

1/16/2019 4:31:18 AM

Added sugars

 
Health benefits of Added sugars:
Whilst sugars are vital for human health the concerns are about too much 'free' sugar or 'added' sugar present in many processed foods and drinks

Description

What are free sugars?

Free or added sugars are the sugars that are added to foods and drinks to sweeten them artificially along with the table sugar we are all familiar with.

Free or added sugars are extracted from the structure of a natural ingredient such as sugar cane or corn and then often processed to increase their sweetness,

What happens if I have too much?

Free sugar provides energy without other nutrients to balance it; this can leave us wanting more and more leading to weight gain. They are increasingly seen as a major contributory factor to the obesity epidemic in the West.

Type 2 diabetes is very much associated with excessive added sugar consumption and free sugars are now thought to contribute to a variety of disease states.

What’s high fructose corn syrup?

Typically one of the most used added sugars is high fructose corn syrup added to a myriad of foods and fizzy drinks. High fructose corn syrup is a processed sugar made from corn, a process that turns some of the natural glucose to fructose. The simple reason for this is that fructose is twice as sweet and glucose making the resulting syrup far sweeter than it would naturally be and closer to the sweetness of sucrose (table sugar), but much cheaper to produce.

The resulting syrup consists of roughly 42% fructose and 53% glucose produced unnaturally and not bonded together as you would find in fruit or table sugar. This lack of bonding is thought to create problems with absorption leading to the fructose being turned more readily to fat.

Government Advice

The UK Government’s Scientific Advisory Committee on Nutrition (SACN) gives guidelines on how much free or added sugar we should be consuming per day of less than 5% of our total calorie intake. So for an average adult this would equate to approximately 25 grams of added sugar per day.

We have set the RDAs for children and adults using these SACN guidelines.

An important fact to keep in mind when reading nutrition labels is that 4 grams of sugar = 1 teaspoon.

RDA information for free/added sugars in grams per day (g)

Males/Females/Pregnancy/Breastfeeding:


Added sugar

0-6 months

6-12 months

1-3 years

4-8 years

9-13 years

14-18 years

19-30 years

31-50 years

51-70 years

>70 years

Amount

NA

NA

NA

19

24

30

30

30

30

30

Review date: 8/1/2018
Next review date: 2/1/2019
Added sugars

Top 6 ingredients for Added sugars taking into account portion size and cooking retention factors

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Lucozade

Lucozade

330g
36.63g = 122% of your RDA/RI
122%
Cola - coke

Cola - coke

330g
35.97g = 120% of your RDA/RI
120%
High fructose corn syrup

High fructose corn syrup

40g
30.4g = 101% of your RDA/RI
101%
Energy drinks - Red Bull

Energy drinks - Red Bull

250g
27.75g = 93% of your RDA/RI
93%
Chocolate spread - retail

Chocolate spread - retail

50g
24.7g = 82% of your RDA/RI
82%
Cranberry juice drink - carton

Cranberry juice drink - carton

200g
24.2g = 81% of your RDA/RI
81%