Just a spoonful of sugar.
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Mary Poppins may have sung that just a spoon full of sugar helps the medicine go down, but it seems Australians are consuming far more than a spoonful.
The most recent Australian Health Survey data shows that Australians are roughly consuming 20 per cent of their daily energy (kilojoules/calories) intake from sugars.
The Australian Guide to Healthy Eating (eatforhealth.gov.au) recommends that Australians "limit intake of foods containing saturated fat, added salt, added sugars and alcohol".
The guideline specifically details that Australians "limit intake of foods and drinks containing added sugars such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks".
The Australian Health Survey showed that although Australians are consuming sugars from natural sources such as fruit, the second most popular source of sugar was from soft drinks and flavoured mineral waters.
The Rethink Sugary Drink campaign, supported by the Cancer Council, Diabetes Australia and the Heart Foundation (check out rethinksugarydrink.org.au), details the health complications that can be associated with excess sugar consumption. These include increased risk of non-alcoholic fatty liver disease, obesity and associated disease risk, reduced bone density and tooth decay. From a nutrition perspective, sugar contains no essential vitamins or minerals.
Just a spoonful?
Most regular soft drinks on the market have well over one teaspoon of sugar per can or bottle. The Rethink Sugary Drink campaign provides consumers with different means of calculating their sugary drink intake and information about the level of sugars in drinks (see - www.rethinksugarydrink.org.au/how-much-sugar).
Here is how many teaspoons are in common beverages (*1 teaspoon of sugar = 4.1g):
A can of cola - 10 teaspoons (40g of sugar)
A 600ml bottle of lemon squash - 18 teaspoons (72.6g of sugar)
A 600ml sports drink - 8.5 teaspoons (35g of sugar)
A 500ml energy drink - 13 teaspoons (53g of sugar)
A 500ml vitamin or smart water - 6.5-8 teaspoons (27-33g of sugar)
A 500ml ice tea - 6.5 teaspoons (26.5g of sugar)
How about your cup of coffee? Do you order a large caramel latte? Do you add sugar to your tea and coffee?
Here are some simple tips to reduce sugary and sugar in beverages:
- Wean yourself off sugar in your tea and coffee. If you add two teaspoons, reduce to one teaspoon for a few weeks and then down to ½ teaspoon and then to zero.
- If you consume soft drinks daily, set a goal to help reduce consumption. You may start by reducing the size - a 1.25-litre bottle to a 375ml can. Then have one drink every second day, then every third and continue reducing.
- Feel like something fizzy? Try sparkling mineral water with a slice of lemon or lime for flavour.
Rebecca Thorne is a health practitioner with the HealthTrack Study. These tips are provided by researchers affiliated or associated with the Illawarra Health and Medical Research Institute, which runs the study. Consult your doctor for specific advice.
