Experts have long warned that consuming too much sugar can lead to weight gain, tooth decay, and various health conditions. The NHS recommends a maximum daily intake of 30g of free sugars, or 210g per week. However, it can be challenging to determine which combination of foods can be consumed without exceeding this limit. To address this, MailOnline has created a graphic showcasing four sugar-packed treat combinations, with only one falling within the NHS guidelines. According to the NHS, the average adult should only consume 30g of sugar each day or 210g per week.
Option one in the graphic is a single bar of Dairy Milk, which contains a massive 201.6g of sugar. This option is the only one that falls within the NHS target if consumed over a week. However, doing so would leave only 8.4g of free sugars for the rest of the week. It’s important to note that the NHS sugar limits only apply to free sugars added to products, not those naturally found in milk, fruit, and vegetables.
The other combinations of sugary snacks displayed in MailOnline’s graphic far exceed the NHS guidelines. Campaigners are urging the government to implement stricter policies that compel food manufacturers to reduce the sugar content in their products. These policies are necessary because many treats are impossible to enjoy while adhering to the 30g per day limit.
For example, consuming one bar of Dairy Milk and five chocolate digestives over the course of one week (the second option in the graphic) would result in a sugar intake of 225.6g. Adding a tub of Ben and Jerry’s Cookie Dough to this combination would bring the total to 327.9g. If two Mars bars were also consumed over seven days, the sugar intake would skyrocket to 389.9g—nearly double the NHS target.
Campaign Lead at Action on Sugar, Dr Kawther Hashem, explains the need for strict government policies to reduce sugar levels in everyday products and protect public health from preventable illnesses and premature death. Many people are unaware of the recommended sugar levels and often consume sugary snacks to get through the workday. Data from the British Nutrition Foundation shows that the average woman consumes 44g of sugar, while men consume 55g. However, eating a bar of chocolate for lunch every day, which contains around 10 to 31g of sugar, would exceed the limit. Campaigners argue that current UK treats make it unrealistic to enjoy a snack while maintaining a balanced diet since just one treat can exhaust the weekly sugar allowance.
Even enjoying a small treat while watching TV at night can make it challenging to stay within the guidelines. However, some combinations do fall within the NHS sugar limits of 210g per week. These include six Mars bars (186g), two Terry’s Chocolate Orange Milk Balls (185.26g), and two tubs of Ben and Jerry’s Cookie Dough Ice Cream (204.6g). Additionally, two packets of McVitie’s Milk Chocolate Digestive Biscuits (151.62g) and two bags of Haribo Starmix (164.5g) can also fit within the NHS guidelines if consumed over seven days.
Nutritionist Nichola Ludlam-Raine suggests that indulging in even one of these treats can consume a significant portion, if not all, of the weekly sugar allowance, excluding sugars from drinks and regular meals. The guidelines may seem stringent, but they are designed to encourage a shift towards consuming more whole, nutrient-dense foods and reducing sugar-laden processed products. While it’s okay to enjoy treats occasionally, it’s crucial to be mindful of their sugar content and balance them with other nutrient-rich foods.
Sugar is a major contributor to obesity in the UK, with one in four adults and 23% of children aged 10-11 years being obese. The UK ranks among the worst countries in Europe for obesity, behind Malta and Turkey.
For a balanced diet, the NHS recommends basing meals on starchy carbohydrates such as potatoes, bread, rice, or pasta, with a preference for wholegrain options. Additionally, individuals should consume at least five portions of fruits and vegetables each day, choose dairy or dairy alternatives with lower fat and sugar content, incorporate beans, pulses, fish, eggs, meat, and other proteins into their diet, opt for unsaturated oils and spreads in moderation, drink 6-8 cups/glasses of water daily, and limit salt intake to less than 6g and saturated fat to 20g for women or 30g for men per day.
Source: NHS Eatwell Guide
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