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Sugar is one of the biggest factors that can lead to the development of tooth decay. The World Health Organization (WHO) recommends adults have only six or less teaspoons (approximately 24 grams) of free sugar. This can decrease your risk of tooth decay and unhealthy weight gain.
Below are the different words used to describe sugar.
Can natural and added sugar affect my teeth the same?
Yes. However, foods such as fruit and milk are made up of small amounts of natural sugars as well as fibre, vitamins, and minerals which are good for the body. Milk also includes calcium, which can help to protect the teeth and bones.
Processed foods that include large amounts of added sugar often have no or limited nutritional value.
Names of hidden sugars
You may think of sugar as the white granules that we spoon into our coffee or add to baking recipes. But sugar comes in many forms.
Sugars can be called over 50 different names. This can make it tricky to find them on food and drink labels. These are known as hidden sugars.
Look out for these names on the ingredient list of Nutrition Information Panels when shopping. Even foods and drinks that claim to have no added or refined sugars present can contain a lot of sugar. The closer the ingredient is to the top of the ingredient list, the more of it present in the food or drink.
Read more about sugar substitutes
How much sugar to have daily
On average, one can of soft drink contains 10 teaspoons of sugar. This is 1.5 times the daily sugar intake recommended by the WHO.
Only 6 or less teaspoons (24 grams) of free sugar are recommended daily. This amount is equal to 5% of the average persons daily total energy intake (kJ). Kilojoules are the measurement of energy from foods and drinks. Your body uses this energy to function. Some countries call these calories. For reference, 8360kJ = 2000Kcal.
The average adult needs about 8,700 kJ a day to keep a healthy weight.
Calculating sugar consumption based on 5% of 8,700 kJ* (daily total energy).
5% of 8700kJ
0.05 x 8700kJ = 435kJ
435kJ = 6.3 teaspoons of sugar per day
68kJ (approximate kilojoules in
1 teaspoon of sugar)
*This is based on an average. If you are looking for more information about what is right for you and your health, talk to your doctor or an Accredited Practicing Dietician.
How to read the Nutrition Information Panel
Read the Nutrition Information Panel to know how much sugar is in the foods and drinks you buy. This is located on the food label to help you in making healthy choices.
Look at the amount of sugar per 100 grams (g) to choose between products based on how much sugar they have. Using the 100g column on each product allows you to compare apples with apples. The amount of sugar per serve may be different between products as the serving size is set by the manufacturer. If you use the sugar per serve column, you may be comparing apples with oranges instead.
When looking at the 100g column:
- 5g or less of sugar is BEST
- between 5g and 10g of sugar is OKAY
- over 15g per 100g of sugar - FIND A HEALTHIER ALTERNATIVE.
Many products will not clearly say which ingredients are added sugars or the amount of added sugar in the food or drink item. Read the list of ingredients to check for added sugars. The closer an ingredient is to the top of the list, the more of it that is present.
Remember that sugar can go by over 50 different names. This can make it tricky to find all the sources of sugar.
How to change grams to teaspoons
You will often hear sugar measured by number of teaspoons. This way of measuring sugar makes it easier to see the amount of sugar by thinking of spoonfuls of sugar.
To change grams to teaspoons, divide the grams of sugar by 4.
How do I find a healthy option?
Health Star Ratings are a quick and easy way to help you choose healthier packaged foods and drinks.
The Health Star Rating System is a food labelling system used in Australia and New Zealand. It started in 2014. Manufacturers of packaged foods and drinks may choose to put a star rating on the label of their product. The star ratings range from ½ to 5 stars. The rating is made using a calculator that looks at nutrients and ingredients in the food or drink. The higher the stars, the healthier the food or drink is compared similar products. The lower the star rating, the less healthy the food or drink is.
Check out this guide for using the Health Star Rating.