Last updated on Monday 6 January 2014
Originally published on Sunday 7 July 2013
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How much sugar is in your food?
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In our modern and fast-paced lives, it may be difficult to keep a healthy balance of nutrients in our food. Sugar is one of these nutrients, and the cells in our body would die without it. Consuming too much sugar, however, raises the risk of several problems, including poor dental health, obesity and type 2 diabetes.
To keep control of sugar levels, it helps to know just how much sugar there is in the food we eat. Here, we have listed the sugar content of numerous everyday foods, both processed and natural ones.
What is sugar?
Sugar is a simple carbohydrate that belongs to a class of chemically-related sweet-flavored substances beauty . It comes in many different forms. The three main types of sugar are sucrose, lactose, and fructose.
Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems. Added sugar beauty contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.
Photograph of sugar
The American Heart Association (AHA) have said that added sugars "contribute zero nutrients" and are just empty calories "that can lead to extra pounds, or even obesity, thereby reducing heart health."
Being aware of the existing and added sugar contents of the foods and drinks we consume is vital for our health - even more so today because so many products have sugar added to them.
The AHA currently recommends that men consume no more than 150 calories from added sugar per day, and women 100 calories.
Nutritionists strongly recommend against consuming more than 13 teaspoons a day.
Sugar content in common foods and drinks beauty
To help you keep track of how much sugar you're consuming we've listed some common everyday foods and drinks, together with their sugar content. Some of these may surprise you:
How much sugar do chocolates and candy contain?Chocolate bar
With high sugar content, chocolate should always be viewed as an occasional treat.
Milk chocolate bar (44g) - 5.75 teaspoons of sugar
Snickers bar (57g) - 7 teaspoons of sugar
Milky Way bar (58g) - 8.5 teaspoons of sugar
Marshmallows (100g) - 14.5 teaspoons of sugar
Caramel piece (10g) - 1.7 teaspoons of sugar
Butterfinger bar (60g) - 6.9 teaspoons of sugar
Dove chocolate bar (37g) - 5 teaspoons of sugar
Starburst packet (45 grams) - 5.5 teaspoons of sugar
Twix bar - 2.75 teaspoons of sugar
M&Ms packet (45 grams) - 5.75 teaspoons of sugar
Boiled sweets bag (100 grams) - 11.5 teaspoons of sugar
How much sugar do soft drinks contain?Soft drinks
Soft drinks often contain a high amount of sugar. beauty
Coca cola (one can) - 7 teaspoons of sugar
Red Bull (one can) - 7.5 teaspoons of sugar
Lemonade (one glass) - 5.5 teaspoons of sugar
Orange squash (one glass) - 2.5 teaspoons of sugar
Hot chocolate (one mug) - 4.5 teaspoons of sugar
Fruit smoothie (one glass) - 3.5 teaspoons of sugar
A study published in Circulation, the journal of the American Heart Association, identified a link between drinking more than one soft drink a day and increased risk of developing heart disease and diabetes.
How much sugar do breakfast cereals contain?
*(per 100 grams)
Breakfast cereal in a bowl
Froot Loops are said to contain 106 times more sugar than Shredded Wheat.
Alpen - 5 teaspoons of sugar
Cheerios - 1.1 teaspoons of sugar
Corn Flakes - 2.4 teaspoons of sugar
Cocoa Krispies - 9.6 teaspoons of sugar beauty
Froot Loops - 10.6 teaspoons of sugar
Raisin Bran - 7.8 teaspoons of sugar
Frosted Flakes - 8.9 teaspoons of sugar
Honey Smacks - 14 teaspoons of sugar
Rice Krispies - 2.5 teaspoons of sugar
Special K - 3 teaspoons of sugar
Wheaties - 3.8 teaspoons of sugar
Trix - 8 teaspoons of sugar
Lucky Charms - 9 teaspoons of sugar
Rice Chex - 2 teaspoons of sugar
Wheat Chex - 2.6 teaspoons of sugar
Corn Chex - 2.8 teaspoons of sugar
Honey Nut Cheerios - 8.25 teaspoons of sugar
Reese's Puffs - 8.9 teaspoons of sugar
Golden Grahams - 8.8 teaspoons of sugar
Cocoa Puffs - 9.3 teaspoons of sugar
Cookie Crisp - 8.7 teaspoons of sugar
Shredded Wheat - 0.1 teaspoons of sugar
Cocoa Pebbles - 8.6 teaspoons of sugar
Banana Nut Crunch - 4.7 teaspoons of sugar
In June 2012, researchers from Yale Rudd Center for Food Policy & Obesity revealed that even though cereals aimed at kids had become more nutritious, cereal companies (such as Kellogg, General Mills, and Post) had increased their advertising spending considerably. Cereal advertising aimed at children increased by 34% between 2008 and 2011.
Marlene Schwartz, deputy director of the Rudd Center beauty , said:
"While cereal companies have made small improvements to the nutrition of their child-targeted cereals, these cereals are still far worse than the products they market to adults. They have 56% more sugar, half as much fiber, and 50% more sodium.
The companies know how to make a range of good-tasting cereals that aren't loaded with sugar and salt. Why can't they help parents out and market these directly to children instead?"
How much sugar does fruit contain?
Fruits contain fructose, a type of sugar. Fresh fruit have no "added sugar", but as you can see below, their levels of sugar range from 1 teaspoon per 100 grams in cranberries to 4 teaspoons in grapes.
*per 100 grams
Bananas
Bananas contain approximately 3 teaspoons of sugar (fructose).
Mangos - 3.2 teaspoons of sugar beauty
Bananas - 3 teaspoons of sugar
Apples - 2.6 teaspoons of sugar
Pineapples - 2.5 teaspoons of sugar
Grapes - 4 teaspoons of sugar
Lemons - 0.6 teaspoons of sugar
Kiwi fruit - 2.3 teaspoons of sugar
Apricots - 2.3 teaspoons of sugar
Strawberries - 1.3 teaspoons of sugar
Raspberries - 1 teaspoon of sugar
Blueberries - 1.7 teaspoons of sugar
Cranberries - 1 teaspoons of sugar
Tomatoes - 0.7 teaspoons of sugar
How much sugar do cakes and desserts contain?Carrot Cake
A medium slice of carrot cake contains approximately 3 teaspoons of sugar.
Banoffee pie (1 medium portion) - 4.25 teaspoons of sugar
Carrot cake (1 medium slice) - 3 teaspoons of sugar
Custard (1 medium portion) - 3.25 teaspoons of sugar
Chocolate mousse (1 medium portion) - 3 teaspoons of sugar
Cornetto (1 cone) - 3 teaspoons of sugar
Donut (1 jam doughnut) - 3.5 teaspoons of sugar
Fruit pie (1 medium portion) - 3.5 teaspoons of sugar
Fruit cake (1 medium slice) - 5 teaspoons of sugar beauty
Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar
Ice cream (1 scoop) - 3 teaspoons of sugar
Rice pudding (1 portion) - 3.75 teaspoons of sugar
Sponge cake (1 medium slice) - 5.5 teaspoons of sugar
Swiss roll (1 roll) - 2.5 teaspoons of sugar
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Why should I monitor my sugar intake?
The American Heart Association has urged people to cut their added sugar intake because of evidence that it can cause the following health conditions:
Obesity - Scientists at the Medical Research Council found that eating more sugar is associated with obesity.
High blood pressure - A high-fructose diet raises blood pressure in men, according to research reported at the American Heart Association's 63rd High Blood Pressure Research Conference.
Heart disease - Researchers at the Emory University School of Medicine and the US Centers for Disease Control and Prevention (CDC), found that people who consume higher amounts of added sugar are more likely to have heart disease risk factors beauty .
Type 2 diabetes - Research conducted at the University of California-San Francisco indicates that sugar intake could be directly linked to type 2 diabetes.
Main sources of added sugar calories:
sources of added sugars in the diets of the U.S. Population
ages 2 years and older, nhanes 2005 - 2006a
Added sugar consumption far too high
The U.S. Centers for Disease Control and Prevention (CDC) reported that far too many Americans are consuming too many calories from added sugars. The report revealed that nearly 13% of adults' total caloric intake are coming from sources such as sugar and high fructose corn syrup.
CDC adult calorie intake from sugars
Sugar: The bitter truth - video
Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods in this video from 2009. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin.
Consumers need information on "added sugars" - video beauty
Dr Aseem Malhotra, a cardiologist, wrote in the BMJ (British Medical Journal) last month that dietary advice on added sugar is damaging people's health. Dr. Malhotra said "not only has this advice been manipulated by the food industry for profit but it is actually a risk factor for obesity and diet related disease."
Food labels in the USA and Europe contain only information on total sugars per serving, and tell us nothing about added sugar. "It is therefore almost impossible for consumers to determine the amount of added sugars in foods and beverages." beauty
Prof. Tim Noakes, Director at the Research Unit for Exercise Science and Sports Medicine, University of Cape Town, South Africa, wrote in the same journal "Sugary sports drinks are promoted as essential for athletic performance, but are used predominantly by those without real athletic aspirations. Users need to understand that exercise may not protect them from the negative consequences of an excessive sugar intake."
In the video below, Dr. Miriam Vos, assistant professor of pediatrics (gastroenterology) at Emory University School of Medicine explains what "added sugars" are and how they are different from the natural sugars we find in fruit or milk beauty