The damaging hidden sugars do you need to know about and what can we do?

Australians have 2.5 times more sugar than what is healthy

In Australia, the average person consumes 15 teaspoons (60g) of added sugar, but the World Health Organisation (WHO) recommends 6 teaspoons of sugar (24g) maximum.

Why is high sugar detrimental to our health and where is the hidden sugar?

High sugar will increase tooth decay, diabetes, chronic diseases, cancers, heart disease and depression.

Many people do not know, there are hidden sugars. In breakfast cereals, yoghurts, fruit juice (high sugar even if no sugar is added), sweetened milk drinks, ketchup, salad dressings, etc. They have sugar as seen in the table below.

What can I do to reduce added sugar and enjoy my food?

1. Check the nutrition information on the product before you buy. 5g or less added sugar is best to maintain you and your families health. Check the table below.
2. It can be easier to take gradual steps and have compassion towards yourself for long lasting improvements. This may involve reducing from 3 to 2 tsps of sugar in coffee. Sugar is addictive, reducing it will be uncomfortable, but the health benefits are huge.
3. Look for alternative sweet foods that you enjoy with lower sugar, eg.

Low sugar yoghurt, vanilla, cinnamon sweet potato, carrot, Berries, whole fruit, nuts, vegetables, etc
Then you will feel happier, healthier and prevent many diseases including tooth decay.

Beware! What other little hidden foods can form sugar in your mouth?

There are also low sugar foods which form sugar in your mouth. They are digested in your mouth and stick to your teeth. There they can form tooth decay.  These are called fermentable carbohydrates and are shown below. Fermentable carbohydrates include: bread, pasta, rice, biscuits, chips as seen in the table below. Many of these foods have been processed and had the fibre removed.

What can we do?

Have a balanced diet, with vegetables, legumes, whole grains, fruit and less processed foods.

In Summary,

Check the label when buying foods, keep under 5g/100g added sugar

Look for foods that you enjoy that have less added sugar

Go for less processed/fermentable carbohydrate foods

Note this is a guide. See a dietitian for professional advice to customise to your dietary needs and medical history.

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