How Much Sugar Should We Have?

The Dietary Guidelines for Australians recommends no more than 8 teaspoons per day of added sugar based on a 2,000 calories/day diet. That's 32 grams if you're reading labels, and about 6% of your total calories for the day. Australians are currently consuming nearly double the recommended amount, 14 teaspoons of sugar a day.

Foods containing more than 15g of sugars per 100g are high in sugar; low is 5g of sugars or less per 100g.

You will find this information on food labels under the heading 'carbohydrates from sugars'.

It is very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables. Added sugar is the main ingredient in lollies and is abundant in many processed foods, such as soft drinks and baked products.

The most common added sugars are regular table sugar (sucrose) and high – fructose corn syrup.

If you want to lose weight and optimise your health, you should do your best to avoid foods that contain added sugars. 

Check out how much added sugar is on some of our common food items in the list below.

1 Can of Coke – 39g of sugar 

1 Can of Fanta – 41g of sugar

1 Ginger Beer – 40.5g of sugar

1 Powerade, Lemon lime – 35g of sugar

1 Red Bull – 27g of sugar

1 Lipton Iced Tea, Peach – 26.4g of sugar

Orange Juice (1 cup) – 21g of sugar

Apple Juice - (1 cup) 24g of sugar

Dried Fruit, 20g serving – 12g of sugar

Dolmio Bolognese Pasta Sauce, 100g serving - 6.5g of sugar 

Masterfoods Tomato Sauce, 1 tablespoon - 4.1g of sugar 

Frozen Yogurt, Vanilla ½ cup – 17g of sugar

Fruit Flavoured Yogurt, Non Fat Variety, 125g serving  - 24g of sugar 

Ice Cream, Vanilla ½ cup – 14g of sugar

1 Chocolate Bar 73g serving, between 32g – 38g of sugar

Tim Tam Original, per biscuit - 8.2g of sugar

1 Muffin Blueberry, 100g serving – 33g of sugar

1 Chocolate Donut, 100g serving – 27g of sugar

1 Krispy Kreme Glazed Donut – 10g of sugar

Kellogg's Sultana Bran, 45g serving – of 12.7g sugar

Kellogg's Just Right, 40g - 11.5g of sugar 

Kellogg's Fruit Loops, 30g serving – 11.4 g of sugar

Kellogg's Coco pops, 30g serving – 11g of sugar

Kellogg's Nutri-Grain, 40g serving – 10.7g of sugar

Kellogg’s All Bran, 45g serving – 7.5g of sugar

Kellogg’s Special K original, 40g serving - 5.8g of sugar

Sanitarium Weet-Bix, 3.3g serving - 1.1g sugar

Lowan, Apricot and Almond Natural Muesli, 45g serving - 7.7g of sugar

Uncle Toby’s Oats, 40g serving – 0.4g of sugar

Carman’s Classic Fruit and Nut Muesli, 45g serving – 6.8g of sugar

Thank you for taking the time to read my blog.

Take control of your life, rock on!

Until next month, Evie xx

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