Sugar is a natural ingredient which gives sweetness for a range of food and drinks. As a traditional kitchen ingredient, it has been used for centuries to provide structure, texture, flavour, and sweetness to all kinds of products. It is also used in manufacturing, and provides a natural preservative effect.

1. Sucrose is often called table sugar. Made up from glucose and fructose, it is extracted from sugar cane or sugar beet and also naturally present in most fruits and vegetables
2. Glucose and fructose are found in fruits, vegetables and honey
3. Lactose is commonly called milk sugar because it is found in milk and dairy products
4. Maltose is also known as malt sugar and is found in malted drinks and beer.

No. Sugar can never be hidden in pre-packaged food or drinks, subject to labelling requirements. Food labels on the back (or side) of a pack typically show the list of ingredients (in descending order of weight), as well as the total sugars contained in the product per 100g or per 100ml of product. Labels sometimes also show this information per portion or as per the country’s daily dietary amount guidelines. When looking at labels, sugars most commonly present in food and drinks are glucose, fructose, sucrose, lactose and maltose – collectively they are known as ‘sugars’ and this term is used in nutritional labelling on pack: ‘carbohydrate – of which sugars’. Food labels in most countries do not currently identify ‘added sugars’ (i.e. sugars that have been added during food and drink manufacturing). It is not possible to distinguish naturally occurring sugars from added sugars in a laboratory, given they are the same molecules. However, some countries are exploring how ‘added sugars’ could be calculated and shown on labels. For example, the US has started to introduce ‘added sugars’ on the labels of pre-packaged food and drink products, and the US Food & Drug Administration (FDA) is continuing to work with manufacturers to meet these new labelling requirements. ‘Added sugars’ are calculated based on product manufacturers’  proprietary recipes as a baseline.

Added sugars (also known as free sugars) are those used in manufacturing or added by the cook or consumer. Naturally occurring sugars are those found naturally in a product e.g. fruit or vegetables.

Labels on products are a great place to find out what’s in your foods and drinks. Labels on the back (or side) of a pack always show the list of ingredients (in descending order of weight), as well as the total sugars contained in the product per 100g or per 100ml of product. Labels sometimes also show this information per portion or as per the country’s daily dietary amount guidelines. When looking at labels, sugars most commonly present in food and drinks are glucose, fructose, sucrose, lactose and maltose – collectively they are known as ‘sugars’ and this term is used in nutritional labelling on pack: ‘carbohydrate – of which sugars’. Food labels in most countries do not currently identify ‘added sugars’ (i.e. sugars that have been added during food and drink manufacturing). It is not possible to distinguish naturally occurring sugars from added sugars in a laboratory given they are the same molecules. However, some countries are exploring how ‘added sugars’ could be calculated and shown on labels. For example, the US has started to introduce ‘added sugars’ on the labels of pre-packaged food and drink products, and the US Food & Drug Administration (FDA) is continuing to work with manufacturers to meet these new labelling requirements. ‘Added sugars’ are calculated based on product manufacturers’  proprietary recipes as a baseline.

No. The total sugars listed on a food label include any sugars used in manufacturing (also known as added sugars or free sugars) and those contained naturally in the product e.g. from fruit or vegetables.

When it comes to identifying ‘added sugars’ (which are those sugars used during food and drink manufacturing), you will not be able to find added sugars listed separately on a label. This is because it’s not possible to accurately analyse the amount of added sugars in a food or drink product as you cannot distinguish naturally occurring sugar from added sugars in a laboratory given they are the same molecules. For more information, visit our labelling page.

No sugars are better or worse for you; the different sugars are broken down and used in different ways but, most importantly, the body doesn’t distinguish between sugars used in manufacturing or in the kitchen, and those sugars found naturally in fruits and vegetables. For example, sucrose in an apple is broken down in exactly the same way as the sucrose in your sugar bowl. However, the rate of which the sugar (sucrose) is absorbed can vary depending on if the source is a solid or liquid food, for example, in an apple or apple juice.

No, both brown and white sugar is a form of sucrose, and contain the same number of calories at four calories per gram.

Current scientific evidence does not suggest that sugar directly causes conditions such as obesity or diabetes. Both of these conditions are due to a complex range of factors such as being excess body weight, physical inactivity although other factors such as genetics diet and ethnicity may also play a role (56). However, like protein, starch, fat and alcohol, sugar is a source of calories in the diet and if we consistently consume more ‘energy’ or calories than our bodies use, this can lead to an accumulation of excess body fat. This can then result in obesity which can increase the risk of type 2 diabetes. NOTE: Scientific evidence contained within a report published by the UK’s Scientific Advisory Committee on Nutrition (SACN) found no direct link between total sugars intake and diabetes. However, it suggests a greater risk is associated with a higher intake of sugars-sweetened beverages (13).  

• Click here for the facts on sugar and diabetes
• Click here for the facts on sugar and obesity

You might be surprised to know that we aren’t. The latest UK Government figures show that consumption of total sugars per capita has fallen in the UK by around 18% per capita since 2001 (51).

Current UK Government guidance is that approximately 50% of our total calorie intake should come from carbohydrates, including sugars and starches (65).When it comes to free sugars*, they should account for no more than 5% of total dietary energy intake from two years upwards (66). That means no more than 19g/day for 4–6 years, no more than 24g/day for 7–10 years and no more than 30g/day for those aged 11 and over (59). NOTE: The World Health Organization (WHO) recommends limiting intake of free sugars* to less than 10% of total energy intake as part of a healthy diet (1). This is equivalent to 50g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day. A further reduction to less than 5% of total energy intake is suggested for additional health benefits. In some countries, governments and health authorities have their own guidelines. *Free sugars are all sugars added to food or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

All food and drinks that contain fermentable carbohydrates (e.g. sugary foods such as cookies, cakes, soft drinks and candy as well as less obvious foods, such as bread, crackers, bananas and breakfast cereals), can increase the risk of tooth decay. Fermentable carbohydrates (including sugars) are broken down by the bacteria in the mouth to produce acid and this acid can then dissolve away some of the enamel surface of teeth. Tooth decay can be minimised by limiting the frequency of exposure to all ‘fermentable carbohydrates’ (including sugars)  and increasing exposure to fluoride from sources such as fluoridated drinking water, salt, milk and toothpaste. Twice daily tooth brushing with fluoride toothpaste should also be encouraged. Visiting your dentist on a regular basis can also help. Note: The World Dental Federation (DFI) suggest that the risk of dental caries increases if consuming excessive amounts of sugar from snacks, processed food and soft drinks, e.g. more than four times a day and/or more than 50 grams (approx. 12 teaspoons) per day (18). They also recommend awareness of not only sugars added to food but also those naturally present in honey, syrups, fruit juices and fruit juice concentrates.  

Sugars and sweeteners are both safe – the choice depends on your taste preference and the type of product. Sweeteners can offer you an alternative choice but can’t replicate all of the other important functions that sugar provide such as texture, preservation etc. Instead sugar alternatives can only replace the sweetness of sugars and the majority have zero calories.

There are 16 calories in a level teaspoon (4g) of sugar.

Sugar has four calories per gram compared to protein (four calories), fat (nine calories) and alcohol (seven calories).

White and brown sugars are both made from sugar cane or sugar beet. Brown sugar is essentially white sugar combined with molasses, which provides the dark colour, characteristic flavour and texture. The darker brown the sugar, the higher the amount of molasses. Both have the same amount of calories at 4 calories per gram.

Current scientific evidence does not support the idea that sugar (or any other foodstuff) can be addictive (21). Certain food and drinks of course can be pleasurable to consume, but it is important not to confuse this with clinical addiction.

Scientific studies have not found an adverse or “toxic” effect when sugars are consumed as part of a healthy balanced diet. Note: The European Food Safety Authority (EFSA) has undertaken a scientific assessment to set a tolerable upper intake level for total/added sugar/free sugars if the available data allows it. Following EFSA’s public consultation (22), they have now completed their comprehensive safety assessment of sugars in the diet and their potential links to health problems (76). EFSA concluded that intakes of added and free should be as low as possible as part of a nutritionally adequate diet. However, the scientific evidence did not allow them to set a tolerable upper intake level for dietary sugars, which was the original goal of this assessment.

Fruit juices provide the same quantity and type of sugars as you would find in the equivalent amount of the whole fruit from which they are prepared. However, the Eatwell Guide recommends limiting fruit juice and smoothies to no more than a combined total of 150ml a day due to the free sugars* they contain. *Free sugars are all sugars added to food or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

Sugars occur naturally in the grapes and are an important part of the fermentation process. The sugars get converted by yeast to make alcohol. Without sugar you unfortunately wouldn’t have wine!

Sugar performs a variety of functions including structure, texture and flavour. It is also an important preservative.

The flour used to make bread contains small amounts of sugars, such as glucose and maltose. These sugars can also be produced naturally as part of the baking process. Sugars can also be added to bread recipes to provide colour and flavour. The levels of sugars in bread are typically less than 5g/100g which you can check on the food label.

Sugars are present naturally in some low-fat products such as yoghurts. When fat is removed, these sugars then represent a higher percentage of the total product weight. You should always read the nutritional or food label on a food or drink product as low-fat doesn’t always mean lower calorie.

We actually have more choice than ever before when it comes to the food and drink available for us to buy. Today low-calorie and no calorie soft drinks make up 58% of those available for you to buy (62).

The body breaks down each type of sugar in exactly the same way, irrespective of where it comes from. For example, sucrose in an apple is broken down in exactly the same as the sucrose in your sugar bowl. However, the rate of which the sucrose is absorbed can vary depending on if the source is a solid or liquid food, for example in an apple or apple juice.

No. The body breaks down each type of sugar in exactly the same way, irrespective of where it comes from. No single food or drink contains all the essential nutrients your body needs, which is why variety is key. A healthy balanced diet means eating a wide range of foods from each of the five main food groups based on the UK Government’s ‘Eatwell Guide’ (43). Typically fruit juices will contain the same vitamins and minerals found in the fruit form from which they are prepared.

No single food or drink contains all the essential nutrients or calories your body needs, which is why variety is key. A healthy balanced diet means eating a wide range of foods from each of the five main food groups based on the UK Government’s ‘Eatwell Guide’ (43). As outlined by the Eatwell Guide, foods and drinks high in fat and/or sugar can be enjoyed in moderation. Note: that recent scientific evidence contained within a report published by the UK Government’s expert nutrition group (SACN), suggest a risk is associated with a higher intake of sugars-sweetened beverages and incidence of Type 2 diabetes (13).