As we often hear about the need to reduce the intake of sugars, and sugars added specifically from processed foods, recent research published by George Institute for Global Health recently it has been shown that Aussies are still consuming a lot of white things with adults on average consuming nine tablespoons of sugar a day mostly through packaged and processed foods.

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With the World Health Organization recommending that adults reduce their intake of added sugars to just 5-6 teaspoons or less than 25g each day for optimal health, it seems we still have work to do in order to get our overall intake of added sugars. much lower. So in an effort to reduce your daily intake of added sugars, here are the most common foods that come with extra sugars, and light exchanges that can be done to significantly reduce your overall intake.

Breakfast cereals

While whole grains can be a great way to increase your overall dietary fiber intake, B vitamins and a range of essential minerals including zinc, magnesium and chromium, they can also add a lot of extra sugars through honey. syrups and sugar itself. help sweeten cereals.

Add fruit to your oats for a healthier breakfast option. (Getty)

The easiest way to reduce your sugar intake from breakfast cereals is to choose rolled oats, but there is also a growing range of muesli and low sugar flakes which may contain as little as 5g of sugar or more little for ration.

Sugars per 30 g serve

Fruit muesli – 10g

Oats – 0g


Despite their healthy persons, fruit yoghurts can be extremely high in added sugars, again, thanks to the use of syrups and concentrated fruits to make usually sour food much sweeter. While some of the sugars in fruit yogurt will come from natural lactose from the milk base, there is still a tendency for sugars to be added and a quick scan of the ingredient list will reveal them all. As a rule, it is always better to use a simple Greek or natural yogurt and then add your fruits to keep the intake of added sugars as low as possible.

READ MORE: Dietitian reveals how to choose the healthiest yogurt in the supermarket

Sugars per 200 g serve

Fruit yogurt – 16 g

Plain Greek yogurt – 8g


Milk is a nutrient-rich food but contains lactose milk sugar and if you consider that a large latte or cappuccino can contain almost 20g of lactose sugars, you can see that you will be much better off with a small coffee. Also keep in mind that oatmeal, almond and coconut milk while looking healthier will generally contain added sugars, especially if you order your coffee daily from your local café. And for every teaspoon of sugar or syrup you add you will get 5 g of extra sugars for coffee.

Nothing like breakfast coffee. Make it a piccolo to reduce your sugar intake. (Getty)

Sugars for serving

Large latte of oat milk with 1 sugar – 10g

Piccolo latte – 2g

READ MORE: How many calories in your coffee, and how to make it healthier

Spread the chocolate nut

Extremely popular with families, the spread of chocolate nuts may pass under the radar of “junk” food, but a quick scan of the list of ingredients will show that sugar is one of the first ingredients in this delicious dessert. The good news is that there is a growing range of ‘No Sugar Added’ nuts and chocolate mortars, which also offer a lot of added sugar-free flavors and a much better alternative, especially for children.

Sugars for 1 tablespoon.

Spread of chocolate nut – 11g

Propagation of almonds – 0g

Choose your spread wisely. (Getty Images / iStockphoto)

Snack bar

There are many muesli bars in supermarkets and the good news is that over time major brands have significantly reduced the sugars added to their bars. This means that finding a sweet snack bar that has less than 5g of sugars per bar is relatively easy. On the other hand, dense cake sticks, pointed muesli sticks and fruit and slices can contain up to 10g of sugars per serving, most if not all of them have added sugar.

Sugars for serving

Oatmeal bar – 10g

Low sugar muesli bar – 5 g

Aromatic waters

While fruit juices may seem to be a “healthier” option as they contain less sugar than soft drinks, any flavored water, unless it is generally sweetened still contains added sugars, so always check labels. your. 12g of sugar are still nearly three tablespoons of concentrated sugars even if they come from a coconut.

Sugars per 250 ml

Coconut water – 12 g

Mineral water with natural taste – 0g

(Getty Images / iStockphoto)

author Susie Burrell is a leading Australian nutritionist and nutritionist, founder of It gives me shape, co-host of Feeding bed Podcast and prominent media spokesperson, with regular appearances in print and television media commenting on all areas of diet, weight loss, and nutrition.

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