Sugar talk

We all know sugary foods are bad for our health and our waistline. But what if you were eating spoonfuls of sugar without even realising? It could easily be the case, with new research showing the amount in food has doubled over the last 30 years.

In 1978, Kellogg’s Special K contained 9.6g of sugar per 100g. It has now risen to almost 15g. The amount iof sugar in a typical loaf of wholemeal bread also rose from 2.1g per 100g in 1978 to 2.8g per 100g in 2002.

Nutrition Australia senior nutritionist Aloysa Hourigan says consuming too many hidden sugars is affecting our health. “It’s adding to our energy intake and contributing to the obesity epidemic,” she says. “Sugar flew under the radar with the low-fat debate, but now it’s back in the limelight.”
Sticky sugar facts

All this sweetening up means the average Australian now consumes about 43kg of sugar per year, or 27 teaspoons per day, according to the Australian Bureau of Statistics. Many of us don’t realise that a tablespoon of tomato sauce contains a teaspoon of sugar, and a 375ml can of soft drink actually contains 10 teaspoons!
High five

"These foods could add more sugar to your diet than you realise," says nutritionist Aloysa Hourigan.

1. Breakfast cereal

Look for a cereal with less than 10g of sugar per 100g. “Special K has more, whereas Weet-Bix contains almost no added sugar,” she says.

2. Bread

Most breads need to contain some sugar, but it should only be a little. Levels in many pre-packaged loaves have increased. Read the labels and go for a low-sugar brand.”

3. Bottled sauces

“Watch out for stir-fry and casserole sauces. They can contain up to 30g of sugar per 100g,” warns Aloysa. She adds that even savoury sauces, such as satay, can be packed with sugar.

4. Tinned soup

This is another savoury item you might not expect to contain sugar. “Many tomato soups have high levels. Manufacturers have added more and more, and we’ve become used to the sweet taste,” says Aloysa.

5. Cup-a-Soup

Rely on this convenience food and you’ll consume lots of extra sugar. “One-minute-noodles are a better choice,” adds Aloysa.