Could you be eating 24 teaspoons of sugar every day without even realising it? The HFG team shows you where it may be sneaking into your diet and what you can do to cut back on the sweet stuff.
We’re now aware of the dangers of eating too much sugar. The World Health Organization recommends a limit of 6 teaspoons a day for the best health outcomes. But most of us eat far more.
Given that two-thirds of Aussies are overweight or obese, cutting back on sugar is a good start to reducing your risk of diabetes and heart disease.
But even without sprinkling sugar into our coffee or over our breakfast cereal, it can sneak into our everyday diet in surprising ways.
1 cup Kellogg’s Nutri-Grain
3/4 cup reduced-fat milk
1 slice wholegrain toast
1 tablespoon honey
1/2 cup fruit juice= 10 teaspoons added sugar
2 poached eggs
2 slices wholegrain toast
2 grilled tomatoes= 0 teaspoons added sugar
In our high-sugar breakfast, it’s not even the cereal that is contributing most of the sugar. Just half a cup of fruit juice adds three teaspoons, while a tablespoon of honey adds over five teaspoons.
1/2 can baked beans
2 slices wholegrain toast
2 Arnott’s Tim Tam biscuits= 6 teaspoons added sugar
We’re not advocating cutting all sugar. Some foods naturally contain sugar, but are still good for us: think vegetables, whole pieces of fruit and even milk. It’s added sugar we want to cut down.
Salmon and brown rice sushi bowl
1 apple= 0g teaspoons added sugar
The easiest way to reduce added sugar is to base your meals on fresh, unprocessed ingredients.
Homemade sweet and sour chicken with rice
Meringue nest with 1/2 cup berries
1/4 cup vanilla yoghurt= 7 1/2 teaspoons added sugar
Using bottled sauces to add flavour sneaks in a surprisingly high amount of sugar.
Hoisin beef stir-fry with brown rice
1/2 cup unsweetened yoghurt
1/2 cup berries= 1 teaspoon added sugar
Here’s how you can make a healthier meal.
2 Monte Carlo biscuits= 3 teaspoons added sugar
1 thick slice banana bread= 5-7 teaspoons added sugar
150g tub sugar-sweetened yoghurt= 3-4 teaspoons added sugar
1 cup hot chocolate= 2 1/2 teaspoons added sugar
50g bar chocolate= 6 1/2 teaspoons added sugar
When you’re hungry, it’s these foods that are easy to grab on-the-run for a quick energy burst.
2 cups air-popped popcorn= 0 teaspoons added sugar
30g dried fruit and nut mix= 0 teaspoons added sugar
1 cup vegie crudites and wholegrain crackers= 0 teaspoons added sugar
1 cup berries= 0 teaspoons added sugar
1 cup fresh fruit salad= 0 teaspoons added sugar
The best snacks give you more than just a sweet hit — they provide filling fibre and other nutrients.
Andrea Duvall has been leading the Healthy F
Brooke is an Accredited Practising Dietitian and is also the day-to-day editor of the magazine. She has a passion for sharing her love of good, nutritious food.