What is sugar?

Sugars are a form of carbohydrate. Like other carbohydrates, sugars are a source of energy for your body. Sugars occur naturally in foods and can also be added to foods and drinks.

Naturally occurring sugars

Naturally occurring sugars include:

• lactose in milk
• fructose in fruit and honey
• glucose in fruits and vegetables
• maltose in wheat and barley

Naturally occurring sugars are not necessarily healthier than added sugars. But they are more likely to be found in foods alongside useful nutrients such as:

• fibre
• vitamins and minerals

Added sugars

Added sugars are sugars that are added to a food by the person or manufacturer making it. Sugars are added by manufacturers for many reasons, such as to:

• make food taste sweeter
• extend its shelf life
• improve its appearance

Added sugars tend to be found in foods that are also:

• low in vitamins and minerals
• high in kilojoules (a kilojoule is the unit used to measure energy in food)

Sucrose is the sugar that is usually added to foods and used in cooking.

Some foods and drinks contain a combination of both natural sugars and added sugars. For example, yoghurt contains lactose, a sugar that is naturally present in dairy foods. It may also contain sugar added by the manufacturer to sweeten the taste.

What are the health risks of added sugar?

Eating foods with too much added sugar can contribute to:

• weight gain and obesity
• heart disease

Obesity can lead to other complications, such as:

• type 2 diabetes
• stroke
• high blood pressure
• fatty liver disease
• some cancers

Acid produced by bacteria can attack your tooth enamel, causing permanent cavities in teeth. These bacteria feed off sugar. So, a high-sugar diets can also increase your risk of cavities and tooth decay.

Should I limit the amount of sugar I consume?

Because of the health risks associated with added sugars, it's recommended that you limit the amount of added sugars and foods with added sugars.

It is easy to overeat foods that have lots of energy (discretionary foods). It is also easy to choose them instead foods that are more nutrient-rich.

World Health Organization recommendations

The World Health Organization (WHO) recommends that sugar should only make up 10% or less of your daily energy intake. This equals about 12 teaspoons (50 grams) of sugar per day for an adult. This includes both added and naturally occurring sugars.

Reducing your intake to less than 5% of your daily energy intake (6 teaspoons or 25g) would provide even more health benefits.

You can reduce your sugar intake by reading the nutrition panel on the food label and food ingredients list.

Where do I find added sugars on food labels?

Learning how to read food labels can help you manage the amount of sugar in your diet. Labels can tell you if any sugars have been added, as well as the total amount (in grams) of sugar in a product.

Ingredients list

On food labels, the ingredients are listed in order of their weight. The higher up the list, the more that ingredient is in the food.

Sugars may be listed under different names, such as:

• sucrose
• glucose
• dextrose
• maltose
• golden syrup
• maple syrup
• molasses
• coconut sugar
• agave syrup

High-fructose corn syrup is another added sugar, but it's not common in Australia.

Nutrition information panel

In the nutrition information panel, sugars are listed under 'carbohydrates'. It will often show the amount of sugar:

• per 100 grams
• per serve

The amount of sugar per 100g is an easy way to compare sugar content in products. For example, if one cereal brand has 10g of sugar per 100g and another has 5g of sugar per 100g, the second option may be the better one.

The amount of sugar per serve shows how much sugar you will consume in one suggested serve of the product. This includes both naturally occurring and added sugar.

How can I reduce my sugar intake?

You should not avoid sugar altogether. Sugar is an important part of a balanced diet and provides your body with the energy it needs. Fruit, vegetables, breads and cereals and dairy foods all contain naturally occurring sugars, and are also important sources of:

• fibre
• vitamins and minerals, such as calcium

You should, however, avoid overconsuming added sugars. To reduce added sugars, you can:

• check food labels
• choose wholegrain food options
• choose food options with less added sugar

Reducing foods high in added sugars

Many packaged foods and drinks contain large amounts of added sugars.

You can reduce sugar-sweetened drinks such as:

• soft drinks
• sports drinks
• iced tea
• cordial

These are easy to overconsume as they don't make your body feel 'full'. Instead, drink more:

• plain water
• soda water
• mineral water
• low-fat milk

You can also reduce your intake of discretionary foods, such as:

• cakes, muffins, scones and biscuits
• fruit and vegetable juices
• ice cream, desserts and lollies
• some breakfast cereals and muesli bars
• sauces, salad dressings and chutneys

Are sugar-free diets OK?

Low sugar diets can help reduce your sugar intake. But it is important to remember that sugar and other carbohydrates are found in foods that are important for your health. A zero-sugar diet would involve cutting out all added and natural sugars, including those in:

• fruit
• vegetables
• milk
• grains
• legumes

Without these foods in your diet, you may be at risk of energy and nutritional deficiency.

To ensure a healthy diet, refer to the Australia's Dietary Guidelines. These guidelines recommend the amounts of different foods you should eat in a day.

If you would like to reduce your sugar intake to improve your health or lose weight, the best thing to do is speak to your doctor or a dietitian. They can help you reduce your sugar in a healthy way.

Are sugar substitutes better for you?

There are sweeteners that can replace sugar.

Some sugar substitutes have no kilojoules. They also have no nutritional value and are not essential for a healthy diet.

Sugar substitutes may still cause tooth decay. Evidence on sugar substitutes for long-term weight control is not clear.

The World Health Organization recommends that sugar substitutes are not used to:

• control weight
• reduce the risk of disease caused by overconsumption of sugar

Instead, they recommend that adults and children should reduce their added sugar intake.

Sugar substitutes are still often used:

• to sweeten drinks such as tea or coffee
• as an alternative to sugar when baking or cooking

There are 3 types of sugar substitutes:

1. artificial sweeteners
2. nutritive sweeteners
3. natural intense sweeteners

Artificial sweeteners

Artificial sweeteners include:

• aspartame
• saccharin
• sucralose

These alternatives have no kilojoules. They are used widely by the food industry in products labelled 'diet' or 'no sugar'.

However, people with phenylketonuria can't have aspartame. This is a rare genetic condition. Aspartame contains an amino acid their body can't break down, called phenylalanine.

Nutritive sweeteners

Nutritive sweeteners include:

• fructose
• isomalt
• mannitol
• xylitol
• sorbitol
• polydextrose

These are not kilojoule-free. They either have the same (or less) energy than sugar.

Natural intense sweeteners

Natural intense sweeteners include:

• stevia
• monk-fruit extract

These are kilojoule-free and generally made from plants.

Because they are much sweeter than sugar, you only need small amounts.

What if I have a problem digesting sugars?

Some people have an intolerance to certain naturally occurring sugars. This is different from food allergies. Your symptoms may depend on how much food you eat.

If eating certain foods or sugars causes you to have digestive symptoms, see your doctor or a dietitian. They can give you:

• nutritional advice
• a personalised eating plan that considers your individual medical circumstances

Lactose intolerance

Lactose intolerance is where a person has a temporary or permanent problem digesting lactose, a sugar found in dairy products.

FODMAP intolerance

'FODMAP' stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

FODMAP intolerance is where foods containing various naturally occurring sugars or sugar alcohols, including fructose and mannitol, cause digestive symptoms such as:

• bloating
• flatulence
• diarrhoea
• constipation

Resources and support

For more information on sugar, sugar substitutes and healthy diets, check out these organisations:

• Learn more about food and nutrition, including labelling and additives, at Food Standards Australia New Zealand.
• Read about the Australian Dietary Guidelines at Eat For Health.
• Get fact sheets, recipes and more at Nutrition Australia.
• Monash University has a website dedicated to the low-FODMAP diet: Monash Fodmap.

You can find an accredited practising dietitian at Dietitians Australia.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.