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This chart from I Love Charts, is an interesting demonstration of how much sugar is in our food… Sometimes without us realising it. This is around 50g of sugar a day, equivalent to ten cubes of sugar for adults and older children, and nine for five to ten-year-olds. On average, adults in Britain eat around 18 per cent more added sugars than is healthySo if you’re getting most of your sugar from these sources, you can eat up to 18 cubes or 90g daily.
Sugar is also found in surprisingly large amounts in many savoury foods such as sauces and ready meals.
To interpret labels that list sugar (which is labelled as ‘total sugars’ and will include natural and added sugar), the NHS Choices website suggests that a food with less than 5g per 100g is classified as low. BOTTLE OF COKE (500ml) 10½ CUBES Coca-cola is one of the worse offenders when it comes to sugary drinks, with a 500ml bottle containing your recommended daily allowance. Other examples include a McDonald’s milkshake, which contains an incredible 16 cubes of sugar. On average, adults in Britain eat around 18 per cent more added sugars than is healthy — equivalent to around two teaspoons a day too many — according to the government’s national Diet and Nutrition Survey. But few of us realise that a bowl of Bran Flakes plus juice will account for half our recommended daily amount of sugar.
The two most common forms of unhealthy added sugars are table sugar (sucrose) and high-fructose corn syrup, a liquid sweetener made from maize. Though we all need some sugar — it is the essential fuel that powers all cells in our body — excess levels have been linked with raised levels of the hormone insulin, which increases the risk of diabetes. JORDANS FRUSLI BAR, BLUEBERRY, 2 CUBES Along with the undisputed benefits of wholegrains, you get 2tsp of sugar. Both are added to countless foods, turning up in everything from fizzy drinks to chicken korma. Furthermore, the body turns excess sugar into fat, which is stored around the major organs, placing us at risk of liver and heart disease.


The sugars in milk, vegetables and pieces of fruit (as opposed to fruit juice), including dried fruit, do not wreak as much havoc.
The theory is that glucose, one of the main ingredients in added sugar, creates repeated spikes of insulin.
VOLVIC TOUCH OF FRUIT LEMON AND LIME (1.5 litre) 16ВЅ CUBESThis flavoured water may look healthy, but the high sugar content makes it equivalent to sugary pop. It is the sheer quantity of sugar that we consume that creates the problem, says Roy Taylor, professor of medicine and metabolism at Newcastle University.
RED BULL (250ml) 5ВЅ CUBES This drink is well-known for its high caffeine content, but it also contains a lot of sugar.
BEN & JERRY'S PHISH FOOD ICE CREAM (500ML ), 28 CUBESThere are dairy sugars in this ice cream, but the sweetness will overwhelmingly come from added sugars. One study in 2007 found that youngsters consuming around 200 calories from sugary drinks (two glasses) increased their odds of being overweight by two-thirds. TESCO CHICKEN KORMA & PILAU RICE (550g), 3 CUBESSweeter, creamier sauces contain added sugar, and often in quite high quantities.
1 TBSP (15ml) KETCHUP, 1 CUBESugar is added to ketchup to achieve that characteristic taste, though some comes from the tomatoes.
BB Q PRINGLES, (190g), 1½ CUBES The sugar turns up in the BBQ ‘ flavour’, which is largely sugar.
2 MCVITIES DIGESTIVES, 1 CUBEThough digestives are considered by many to be one of the healthier biscuits, two still contain one lump of sugar.
NEW COVENT GARDEN PLUM TOMATO & MASCARPONE SOUP (600g), 6 CUBES Sugar is added to this soup, but much of it comes from the high concentration of tomatoes, which means it is classed as ‘good’ naturally occurring sugar. PRET CORONATION CHICKEN & CHUTNEY SANDWICH, 2½ CUBES Sandwiches are a common, but unlikely sources of sugar. WAITROSE LOVE LIFE CRAYFISH & MANGO SALAD, 2 CUBES A reminder to watch out for sugar in salads — this one has a Thai dressing packed with sugar, plus some less damaging sugar in the mango.


SUN-MAID RAISINS (14g), 2 CUBESNot the unhealthier ‘bad’ sugar found in sweets, but it can quickly add up if you have anything more than the smallest serving. MULLER LIGHT STRAWBERRY (175g pot), 2½ CUBESMany low-fat foods contain high amounts of sugar to compensate for the lack of taste and texture. DOLMIO BOLOGNESE ORIGINAL SAUCE (500g jar), 6½ CUBESMost tomato pasta sauces contain added sugars to boost the taste, though some will also occur naturally in the tomatoes. GLASS OF TROPICANA SMOOTH ORANGE JUICE (200ml), 3½ CUBESThough sugar in the whole fruit counts as ‘good’ sugar, juicing removes the fibre, so it is classified as the more harmful ‘added sugar’.
GLASS SEMI SKIMMED MILK (200ml), 2 CUBES Milk sugar doesn’t count as the harmful added kind because it is released slowly in the body. APPLE, 2½ CUBES Though apples contain a surprisingly high amount of sugar, it’s ‘good’ sugar, encased in fibre. BRAN FLAKES (30g with milk, 125ml), 2½ CUBES Bran Flakes are 22 per cent sugar, but here milk adds half a cube.
STARBUCKS SIGNATURE GRANDE HOT CHOCOLATE & CREAM, 9½ CUBES Some of this sugar may come from the milk, and so count as ‘good’ naturally occurring sugars, but the majority will be added sugar. MCDONALDS FILLET-O-FISH, 1 CUBEThe sugar probably comes from the tartare sauce and the sweet buns.
GALAXY BAR (125g), 14 CUBESAs well as fat, you’ll also receive a large dose of sugar — remember to keep it as a treat.



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