For many across the UK, reducing sugar consumption is a dietary goal, yet navigating the complexities of food labels and understanding what constitutes 'sugar' can be a significant challenge. Beyond the familiar table sugar (sucrose), the sweet substance takes many forms, including fructose, glucose, lactose, maltose, and dextrose, often appearing under more than 50 different names on product packaging. This widespread presence extends even to savoury items and products marketed as healthy, leading to confusion among consumers.
Sammie Gill, a senior scientist at the British Nutrition Foundation (BNF), clarifies that not all sugars are detrimental. Sugars found naturally in whole foods such as fruits, vegetables, milk, and plain yoghurt are accompanied by vital nutrients like Vitamin C, fibre, calcium, and B12. Gill stresses that these natural sources are beneficial for overall health and should not be compared to processed sweets or sugary drinks. The key distinction lies in 'free sugars' – those intentionally added during manufacturing, cooking, or by the consumer themselves.
These 'free sugars' are found in obvious culprits like fizzy drinks, biscuits, cakes, and chocolates. However, their presence extends to less apparent items, including alcoholic beverages, fruit juices and smoothies (where juicing releases free sugars), many breakfast cereals, flavoured yoghurts, and various sauces and condiments. Ingredients such as syrup, nectar, molasses, treacle, ingredients ending in 'ose', fruit juice concentrate/purée, and even honey all fall under the 'free sugar' category, despite some carrying a 'health halo'. Gill notes that while honey contains trace vitamins and minerals, the quantities are too minimal to offer significant health benefits, and the body processes it similarly to other sugars.
Recent reports highlight the pervasive nature of hidden sugars. The Food Foundation's annual Broken Plate report revealed that 74% of baby and toddler snack products contain high or medium levels of sugar, often due to fruit purées, despite 'no added sugar' claims. Similarly, Action on Sugar found that 68% of 'healthy' snack bars in the UK, marketed for high fibre or protein, would be labelled 'high in sugar' under stricter Chilean regulations. The organisation also warns that many milk substitutes, such as rice, almond, and soya milks, frequently include added sugars.
Official guidance from the World Health Organisation (WHO) and the American Heart Association suggests that added sugars should not exceed 10% of daily calorie intake. However, the UK's National Health Service (NHS), based on a 2015 report from the Scientific Advisory Committee on Nutrition (SACN), advises a stricter limit: free sugars should constitute no more than 5% of daily calories. For an average adult, this equates to approximately 30g, or about seven sugar cubes. While complete elimination is difficult and not generally recommended, understanding these distinctions is crucial for informed dietary choices.