Sugar consumption is on the rise in modern diets around the world. According to an article in The Age newspaper (How much sugar are you eating? June 17, 2007), the average Australian consumes 40 kilograms of refined sugar a year — or 22 teaspoons every day.

Sugar is the general term used to describe a large number of organic compounds with varying degrees of sweetness. Refined from the sugar cane or the beet plant, common table sugar is also known as sucrose. Other sources of sugars commonly found in food are maltose (malt sugar) and lactose (milk sugar) as well as brown sugar, honey, maple syrup, dextrose, fructose, corn syrup, molasses, turbinado and juice concentrates.

Nutritionally speaking, sugar is a source of carbohydrates and energy (calories). Naturally occurring sugars found in fruits and vegetables are preferable over added sugars as they come packaged with an array of other nutrients our body needs each day. However, we are increasingly consuming more and more added sugars regularly, rather than occasionally.

Refined sugars found in packaged goods are just that – refined – which means the naturally occurring vitamins and minerals found in sugar canes or beet plants from which the sugar was originally derived have been stripped away. This means that apart from providing carbohydrate and calories to the diet, sugar has little additional nutritional value.

Today, sugar can be found not only in desserts and snack foods but also in unlikely foods such as canned vegetables or fish. Even foods that sound healthy can sometimes contain hidden sugars. High sugar, low nutrient containing foods such as soft drinks, candies and processed foods such as sugary cereals should be consumed in moderation.

The following foods are typically high in added sugar, so try to limit your intake, enjoy occasionally and keep your portions small.

Sources of sugar (1 teaspoon = 4 grams sugar)

Cereal such as Fruit Loops, 1 cup	=	4 teaspoons
Pancake syrup, ¼ cup	=	8 teaspoons
Granola, 2/3 cup	=	4 teaspoons
Fruit drinks, 236 ml	=	8.5 teaspoons
Restaurant chocolate cake, 1 slice	=	13 teaspoons
Soft drink, 236 ml	=	7 teaspoons of sugar

Use our quick and easy sugar calculator to learn how much sugar you’re adding to your diet. Click here