Sugar: How Much is OK?

By Catherine Saxelby

How much sugar is too much? Nutritionist Catherine Saxelby helps us to stay just sweet enough.

There are many conflicting views on sugar. For some, it is the 'evil ingredient' in many foods that they seek to avoid - think breakfast cereals, soft drinks and sweet biscuits.

For others, it is a treat to satisfy that 'sweet tooth'. We find sweet things hard to resist so we regard it as a craving and a weakness.

Is sugar bad?

On its own, a little sugar is not bad for you - but you do need to consider how much and how often you eat it. In moderation, sugar is unlikely to cause harm and can add enjoyment to food. A spread of jam on multigrain toast or a slice of cake is hardly going to destroy the nutritional value of a whole diet. And it can improve the taste of low-fat, high-fibre diets. Also, diabetics are now allowed to eat a moderate amount of sugar in exchange for a starchy food.

But sugar is a refined food, supplying no vitamins, minerals or fibre. The only nourishment that sugar has to offer is kilojoules (calories). Because it's easy to overconsume, too much sugar can lead to overweight and obesity which then sets the scene for health problems such as heart disease, diabetes or cancer.

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Major sources of sugar in the average diet

Australians consume on average some 31 teaspoons of sugar (both added and natural) each day. Because we may not add a lot of sugar to our foods and drinks, most of us are unaware of how much sugar we are actually consuming.

Of the total we eat, 75 percent comes from packaged and pre-prepared foods and drinks. The major food sources of sugar in our diets, in descending order, are:

  • soft drinks
  • fruit juices
  • sugar we add to tea/coffee or cereal or use in cooking
  • jam and honey
  • biscuits and cakes
  • lollies
  • chocolate
  • ice cream
  • flavoured milks
  • sweetened cereals.

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Healthy meal plan with a little sugar

Nutritionists suggest that we limit sugar consumption to only 10-12 percent of daily kilojoule intake. This equates to 50g (around 12 teaspoons) for women and 70g (17 teaspoons) for men - which means most of us would have to halve what we currently eat. Here's an example of a day's intake for a sedentary woman on 8000 kilojoules, taking into account these sugar recommendations.

Meal Grams of sugar
Breakfast
1 bowl of untoasted muesli 13
125ml of milk 6
Tea with no sugar 0
Lunch
Chicken and salad roll 0
Apple 5
Water 0
Dinner
Roast lamb with potato and vegetables 0
2 scoops of ice cream 10
Tea with no sugar 0
2 x Milk Arrowroot biscuits 7
Snacks
Orange, mandarin or piece of fresh fruit 5
30g nuts 0
2 slices toast with peanut butter (no added sugar) 2
Total Daily Sugar Intake 48 grams

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5 ways to lower your sugar intake

  1. Drink water
    Instead of soft drink, juice or cordial, quench your thirst with water. Always carry a bottle of water with you.
  2. Special occasions only
    Save sweet treats like lollies, chocolate, cakes and biscuits for special occasions. You'll enjoy them more!
  3. Eat whole foods
    Between meals snack on fresh fruit, nuts, yoghurt or cheese and crackers, instead of sweet biscuits, chocolate or cakes.
  4. Stop adding sugar
    Gradually reduce the amount of sugar you add to cereal, tea or coffee. That way you won't notice a difference.
  5. Cereal topper
    Instead of sugar, top your breakfast cereal with fruit (fresh or tinned) and/or yoghurt. This will make it taste naturally sweet.

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