Sugar
Sugar is a type of carbohydrate, which provides calories (energy). In the UK, many of us consume a diet that is too high in sugar, which may have negative health implications.
Sugar and Health
​Eating too much sugar can make you gain weight and can also cause tooth decay. The type of sugars most adults and children in the UK eat too much of are 'free sugars'.
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It is worth noting sugar found naturally in milk, fruit and vegetables does not count as free sugars. We do not need to cut down on these sugars, but remember that they are included in the 'total sugar' figure found on food labels.
Types of Sugar
Natural Sugar
Sugar found naturally in milk and milk products (lactose), as well as the sugar contained in whole fruit and vegetables (fructose), does not count as free sugars. We do not need to reduce the amount of these products we eat.
Free Sugar
‘Free sugars’ is a term used for all sugar added to foods, such as sucrose (table sugar) or glucose. This can be added by the manufacturer, cook or the consumer. It also includes sugars naturally present in honey, syrups and unsweetened fruit juices.
Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer.
Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars.
Weight and Sugar
Eating too much sugar can contribute to people having too many calories, which can lead to weight gain.
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For a healthy, balanced diet, we should get most of our calories from other kinds of foods, such as starchy foods (wholegrain where possible) and fruits and vegetables, and only eat foods high in free sugars occasionally or not at all.
Sugar and Tooth Decay
Sugar is one of the main causes of tooth decay, so to prevent tooth decay, reduce the amount of food and drinks you have that contain free sugars – such as sweets, chocolates, cakes, biscuits, sugary breakfast cereals, jams, honey, fruit smoothies and dried fruit – and limit them to mealtimes.
The sugars found naturally in fruit and vegetables are less likely to cause tooth decay, because they're contained within the structure. But when fruit and vegetables are juiced or blended into a smoothie, the sugars are released. Once released, these sugars can damage teeth.
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It's better for your teeth to eat dried fruit as part of a meal, such as added to your breakfast cereal, tagines and stews, or as part of a healthy dessert – a baked apple with raisins, for example – and not as a between-meal snack.
tooth
decay!
​Will it rot your teeth?
Sugar is one of the main causes of tooth decay, so to prevent tooth decay, reduce the amount of food and drinks you have that contain free sugars, such as;
sweets, chocolates, cakes, biscuits, sugary breakfast cereals, jams, honey, fruit smoothies and dried fruit – and limit them to mealtimes.
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The sugars found naturally in fruit and vegetables are less likely to cause tooth decay,
How much sugar can can we eat?
The government recommends that free sugars – sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) you get from food and drink each day.
Age:
Under 4
Free sugars:
No Guidlines
Age:
7 - 10
Free sugars:
24g per day
Age:
4 - 6
Free sugars:
19g per day
Age:
Adults
Free sugars:
30g per day
