No Added Sugar

Identifying added sugars

The best way to identify added sugars, is by looking at the ingredients section of the product label. If any of the below ingredients are listed, then it means that sugars have been added to the product.

Agave Syrup

Agave syrup (also known as agave nectar) is made from the sap of the agave plant. It contains the same amount of energy (kilojoules) as white table sugar, but tastes sweeter due to its higher fructose content.³

Brown Sugar

Brown Sugar is often just white sugar which has been sprayed with molasses, which turns it brown and changes the flavour profile. It also has the same amount of energy (kilojoules) as white table sugar.³

Brown Rice Syrup

Brown Rice Syrup (also known as Rice Malt Syrup) is a sugar that contains glucose, maltose and malto-triose. It does not contain any fructose so it is less sweet than white table sugar, however it still contains the same amount of energy (kilojoules) as white table sugar.³

Corn Syrup

Corn syrup is made by enzymatic treatment which breaks down corn starch to create a sugar ingredient. It contains the same amount of energy (kilojoules) as white table sugar, but tastes less sweet as it doesn’t contain fructose.³

Coconut Sugar

Coconut sugar is made from the sap of the coconut palm and is often touted as being healthier than white table sugar. While it is less refined, it still contains glucose and fructose and has the same amount of energy (kilojoules) as white table sugar.³

Dextrose

Dextrose is commonly produced from corn starch, and is another name for glucose. It contains the same amount of energy (kilojoules) as white table sugar.³

Evaporated Cane Juice

White sugar can originate from sugar cane juice so this is simply another term for white table sugar or sucrose³.

Fructose

Fructose can be found naturally in fruits and vegetables and forms one part of sucrose (white table sugar). It is also now commonly added to food (as high fructose corn syrup).³ While we do not need to be concerned about the naturally occurring fructose found in fruit and vegetables, it is the added fructose in processed foods which we should be trying to avoid.

Galactose

Galactose occurs naturally in dairy products, but it can also be added to foods. It contains glucose and lactose and has the same amount of energy (kilojoules) as white table sugar.

Glucose

Glucose can be found naturally in fruits and vegetables and forms one part of sucrose. It is not as sweet as white table sugar but it contains the same amount of energy (kilojoules) as white table sugar.³ While we do not need to be concerned about the naturally occurring glucose found in fruit and vegetables, it is the added glucose in processed foods which we should be trying to avoid.

Glucose Syrup Solids

Glucose Syrup Solids are made in a similar way to corn syrup – whereby starch is broken down to make a glucose ingredient. It contains the same amount of energy (kilojoules) as white table sugar, but tastes less sweet as it doesn’t contain fructose.³

Lactose

Lactose has the same amount of energy (kilojoules) as white table sugar, but is the least cariogenic of all sugars. Lactose can be found naturally in dairy products such as milk. However, if you find lactose in an ingredient list, it means it has been added to foods.

Maltose

Maltose is simply two glucose units joined together. It doesn’t contain fructose but has the same amount of energy as white table sugar.³

Maltodextrin

Maltodextrin is a refined carbohydrate ingredient, made up of glucose units which are readily broken down and digested – similar to other sugars. It also provides the same amount of energy (kilojoules) as white table sugar. Unfortunately, unlike sugars, refined carbohydrates are not directly called out on a nutrition information panel, so make sure you keep an eye out for it in the ingredient list!³

Maple Syrup

Maple syrup is made from the sap of the maple tree and contains sucrose, fructose and glucose.³

Molasses

Molasses are made from concentrated sugar after it has been boiled several times which gives it a very rich, sweet flavour.³

Raw Sugar

Raw Sugar is very similar to table sugar – it contains fructose and glucose, and the same amount of energy (calories) as table sugar. The only difference is that hasn’t gone through the final refining process.³

Sucrose (White Sugar)

Sucrose and white sugar are two other names for the sugar that is probably sitting in your pantry. It contains glucose and fructose and it’s what we commonly think of when we think of sugar. However there are plenty of other types of sugars out there that break down in very similar ways in your body that could be just as detrimental to our health, if consumed in excess.³

3. Barclay, A; Sandall, P; Shwide-Slavin, C; Brand-Miller, J. 2014. The Ultimate Guide to Sugars and Sweeteners. The Experiment, LLC, New York.

Sweet facts

1How much is too much?

The World Health Organisation (WHO) recommends reducing your daily intake of free (added) sugars to less than 10% of total energy intake, with a further reduction to below 5% providing additional health benefits.¹

For toddlers aged one to three years, 5% of their total energy intake means no more than 3 teaspoons of added sugars per day, on average.

For children aged 3 to ten years, 5% of their total energy intake means no more than 5 teaspoons of added sugars per day, on average.

Remember these added sugars are not just what you might directly add to foods or drinks – it’s also including the sugars that are added to processed foods – see the next sweet fact for a list of common sources of added sugars!

The World Health Organisation (WHO) recommends reducing your daily intake of free (added) sugars to less than 10% of total energy intake, with a further reduction to below 5% providing additional health benefits.¹

For toddlers aged one to three years, 5% of their total energy intake means no more than 3 teaspoons of added sugars per day, on average.

For children aged 3 to ten years, 5% of their total energy intake means no more than 5 teaspoons of added sugars per day, on average.

Remember these added sugars are not just what you might directly add to foods or drinks – it’s also including the sugars that are added to processed foods – see the next sweet fact for a list of common sources of added sugars!

2Common sources of added sugars may include

Soft drinks, fruit drinks (e.g. juices), sports drinks, energy drinks.

Tomato sauce, barbeque sauce, sweet chilli sauce, salad dressing, pre-made pasta sauces.

Breakfast cereals, muesli bars, baked fruit bars, fruit straps.

Canned beans in tomato sauce, canned spaghetti, canned fruit in syrups and juices.

Confectionary, cakes, biscuits, doughnuts

Soft drinks, fruit drinks (e.g. juices), sports drinks, energy drinks.

Tomato sauce, barbeque sauce, sweet chilli sauce, salad dressing, pre-made pasta sauces.

Breakfast cereals, muesli bars, baked fruit bars, fruit straps.

Canned beans in tomato sauce, canned spaghetti, canned fruit in syrups and juices.

Confectionary, cakes, biscuits, doughnuts

3What’s wrong with excessive added sugars

The World Health Organization recognises that reducing your added sugars intake to less than 10% of your total energy intake can:

Reduce the risk of being overweight or obese.¹
- Children with the highest intakes of sugar-sweetened beverages also have a higher chance of being overweight or obese than children with lower intakes.¹
Reduce the risk of tooth decay and dental caries.¹

The World Health Organization recognises that reducing your added sugars intake to less than 10% of your total energy intake can:

Reduce the risk of being overweight or obese.¹
- Children with the highest intakes of sugar-sweetened beverages also have a higher chance of being overweight or obese than children with lower intakes.¹
Reduce the risk of tooth decay and dental caries.¹

Tips to reduce added sugars intake

1Smarter shopping choices

Look out for labels like: “Low Sugar” and “No Added Sugars”. Here’s what these terms mean:

Low Sugar
- No more than 5g of sugar per 100g, or
- No more than 2.5g of sugar per 100ml.⁵

No Added Sugars
- No sugar of any form has been added to a food product or drink. This includes fruit syrups, honey and malt extracts, as well as maltodextrin and added concentrated fruit juices (in some circumstances).
- Sugar may still be present, but it will be naturally occurring (such as the fructose found in fruit, or the natural lactose levels found in milk).

Look out for labels like: “Low Sugar” and “No Added Sugars*”. Here’s what these terms mean:

Low Sugar
- No more than 5g of sugar per 100g, or
- No more than 2.5g of sugar per 100ml.⁵
No Added Sugars*
- No sugar of any form has been added to a food product or drink. This includes fruit syrups, honey and malt extracts, as well as maltodextrin and added concentrated fruit juices (in some circumstances).
- Sugar may still be present, but it will be naturally occurring (such as the fructose found in fruit, or the natural lactose levels found in milk).⁵

2Fruity substitutes

Gradually replace added sugar in your kid’s diet with fruits, vegetables and whole grains. This could be something as simple as swapping the biscuits for their favourite fruit in a lunchbox, or replacing some of the sugar you may use in baking with a banana.

3The quarter rule

When you’re cooking for the family, try using 25% less sugar than a recipe might suggest. The difference can often be hard to detect, but knowing you will be reducing you and your family’s intake of added sugar will feel great.

4Be a role model

Kids are natural mimics - so show your little one that mum and dad are also reducing their intake of added sugars. You may want to involve them in the kitchen when you’re reducing the sugar in your cooking, or get rid of the chocolate biscuits you keep in the pantry. Whatever you do – make sure they’re aware of what you’re doing, and why.

5Teach the importance of treats

Most of us crave the sweet stuff at some point, and it seems to pop up everywhere nowadays! From the cakes and fizz at birthday parties, to the vending machine at the local swimming pools, there will be trying times when your little one demands something sugar-laden. Fortunately, the occasional cupcake won’t do them any harm, provided that they are aware that it’s just that – a treat saved for a special occasion.

HOW TO SPOT

ADDED SUGARS

Could there really be added sugars in my toddler’s milk?

What are added sugars?

Naturally-occurring sugars

Added sugars

DID YOU KNOW?

Lactose is a type of natural sugar that naturally occurs in milk and dairy products. But if you find lactose listed in the ingredients list, it means it has been added into the product.