What is Considered High Sugar Content? Understanding Sugar in Your Diet

Sugar often sneaks into our diets here in the UK, whether it’s in a cup of tea with a biscuit or your favourite pre-packaged snack. But how much sugar is too much? Why should you be mindful of it? And how can a personal trainer support you in managing your health and exercise routine to combat the effects of excess sugar? Let’s explore.

Natural vs. Added Sugars

First, let’s distinguish between natural sugars and added sugars:

Natural sugars are found in foods like fruits, vegetables, and dairy. These sugars come with essential fibre, vitamins, and minerals, which help regulate sugar absorption and provide health benefits. Think of a fresh orange, not a carton of orange juice.

Added sugars are introduced during food preparation or processing. They appear in fizzy drinks, chocolate bars, cakes, and even seemingly healthy items like flavoured yoghurts. These sugars offer no nutritional value and can harm your health over time.

When discussing "high sugar content," the focus is typically on added sugars, which can quickly accumulate and impact your well-being.

How Much Sugar is Too Much?

The NHS advises that adults consume no more than 30 grams of free sugars per day (roughly 7 teaspoons). For children aged 7-10, it’s 24 grams, and for those aged 4-6, just 19 grams. Free sugars include those added to foods or drinks as well as those in honey, syrups, and unsweetened fruit juices.

Here’s a quick breakdown of sugar content in some common UK foods:

A 330ml can of cola: ~35 grams of sugar (8.75 teaspoons)

A standard chocolate bar: ~25 grams of sugar (6.25 teaspoons)

A flavoured yoghurt pot (150g): ~16 grams of sugar (4 teaspoons)

A bowl of sugary cereal (40g): ~12 grams of sugar (3 teaspoons)

It’s clear how easy it is to exceed the daily limit, even with just a couple of items.

What is Considered High Sugar Content?

While there’s no fixed rule, these general guidelines can help:

20+ grams of added sugar per serving: High sugar content, likely exceeding half of your daily limit in one portion.

10–15 grams of added sugar per serving: Moderate sugar content but still contributes significantly to your daily intake.

Less than 10 grams of added sugar per serving: Low sugar content, better for maintaining a balanced diet.

Note: Natural sugars in whole foods like apples or bananas don’t count against these limits, as they come with beneficial nutrients and fibre that slow sugar absorption.

Why Be Mindful of High Sugar Content?

Excess sugar, especially from added sources, can lead to:

Weight gain: Sugary foods are calorie-dense, and drinks like cola can add "empty" calories without satisfying hunger.

Heart disease: High sugar diets are linked to inflammation, high blood pressure, and increased heart disease risk.

Type 2 diabetes: Excessive sugar intake can lead to insulin resistance, a precursor to diabetes.

Tooth decay: Sugar feeds bacteria in the mouth, causing cavities and gum problems.

Energy crashes: Sugary foods can cause blood sugar spikes, followed by fatigue and sluggishness.

How a Personal Trainer Can Help Reduce Sugar and Improve Your Health

If you’re looking to reduce sugar intake and improve your health, a personal trainer can be invaluable. Here’s how:

Personalised Nutrition and Exercise Plans A personal trainer can design a fitness plan tailored to your goals, whether weight loss, muscle gain, or general health. They can provide practical advice on reading food labels and choosing lower-sugar options, helping you build healthier habits.

Support for Weight Management Exercise helps burn calories, preventing sugar from being stored as fat. A trainer can design a routine combining cardio and strength training to optimise calorie burn and metabolism.

Boosting Energy Levels Regular exercise stabilises blood sugar levels, helping you avoid energy crashes. Trainers can recommend workouts to improve stamina and overall vitality.

Improving Insulin Sensitivity Exercise, especially strength and cardio training, improves how your body processes sugar, reducing your risk of insulin resistance and type 2 diabetes.

Encouraging Mindful Eating Personal trainers often stress mindful eating, guiding you to form sustainable, healthy eating patterns that reduce sugar cravings over time.

Practical Tips to Reduce Sugar

Here are simple changes to cut back on sugar in your diet:

Read labels: Look for terms like "sucrose," "fructose," or "high-fructose corn syrup."

Ditch sugary drinks: Opt for water, sparkling water, or herbal teas instead of fizzy drinks or juices.

Eat whole foods: Choose fresh produce and unprocessed options over pre-packaged items.

Exercise regularly: Work with a personal trainer to incorporate effective workouts into your routine.

Snack smartly: Swap biscuits and sweets for nuts, seeds, or unsweetened yoghurt.

Final Thoughts

Moderation is the key to sugar. While natural sugars from fruits and whole foods are fine, limiting added sugars is essential for maintaining your health.

A personal trainer can play a pivotal role in your health journey, helping you develop an exercise and nutrition plan to counteract sugar’s negative effects. By balancing your fitness and diet, you can make sustainable changes, manage your sugar intake, and achieve your health goals.

Remember, the aim isn’t to eliminate sugar entirely but to maintain control while enjoying a healthier lifestyle.