Parents don’t have time to decode labels on sugary drinks in supermarket aisles with kids in-toe and fitness buffs often think that ‘energy drinks’ are a great refuel after a sweat-inducing workout.
Labels with scientific names and no consistent serving size comparison charts make it easy for these drink companies to confuse consumers.
According to VicHealth’s H30 Challenge campaign, only 40% of people understand the risks associated with drinking energy drinks, and less people understand the level of sugar in fruit drinks or sports drinks (23% and 20% respectively).
With that in mind, VicHealth is launching it’s second H30 Challenge – to encourage people to switch from sugary drinks to water for 30 days.
The H30 Challenge aims to help people take small steps in avoiding an estimated obesity epidemic. VicHealth estimates that in 10 years, three quarters of us will be overweight or obese and at severe risk of Type II diabetes. Switching from soft drinks to water, even for a short period of time, can help with weight loss, better health and cash saved.
Given these findings, dietician and VicHealth’s nutritionist, Sonya Stanley, has shared her top tips to decode sugar labels, the hidden names for sugar, how much sugar is too much and clever substitutes to help reduce daily intake.
Scientific names in ingredient labels
It may not always be obvious if your drink contains sugar or not. Sugar is labelled with many alternative names like sucralose, maltose, dextrose, fructose, crystalline fructose and high fructose corn syrup.
Tip: Steer clear of names that you do not understand. Look for ingredients that offer nutritional value such as Vitamin C, instead of empty calories.
Desk Bound? Choose tap water to keep your body hydrated during the day. If you feel like an energy boost between meals, grab a fresh, healthy snack like a piece of fruit, rather than an energy drink which can be packed with hidden sugars.
Fruit disguises
You may spot ‘fruit juice concentrate’ or ‘fruit puree’ in your fruity drink’s label. Beware of these as they are only disguises for real fruit. While these names don’t sound harmless, they essentially translate to ‘sugar’.
Tip: Fruit juices that contain more than 95% juice are the closest to fresh juice. The best thing is to avoid fruit juices completely but if you cannot, stick to a standard serve of 125ml or 1/2 cup.
Sporty spice? Choose tap water to keep your body hydrated during the day. If you need an energy boost before you head onto the court, field or track, grab a fresh, healthy snack like a piece of fruit, rather than a sugary sports drink which can be packed with hidden sugars.
Serving sizes
Always be vigilant and check how much ‘sugar’ is listed per serving.
Tip: Sugary drinks vary in serve size, so to compare the percentage of sugar between drinks check the ‘average quantity per 100ml’ quantity – but be careful not to forget that 100ml is less than half a cup and you must account for 6 x 100ml if you’re drinking an average 600ml soft drink bottle.
Visit H30 challenge to sign up today.
