What’s the recommended daily sugar intake, what sugar-free alternatives are there and how many teaspoons is OK?

TOO much sugar can lead to weight gain and a plethora of health problems like heart disease and type 2 diabetes.

In light of this, kids are now being ordered not to eat Frosties or Coco Pops under tough new government guidelines. So how much sugar should we be eating?

What is the recommended daily sugar intake and how many teaspoons of sugar is OK?

The recommended amount of sugar a day is between six and eight teaspoons, but for children it’s much less.

The recommends we consume no more than 10 per cent of our daily calorie intake as sugar.

This is 25grams or six teaspoons for women and 35g or eight teaspoons for men.

suggests sugar intake should just be five per cent of our daily calories.

Fruit juice and honey can also count as added sugars.

Kids aged two and under should have just 3 teaspoons per day, kids aged three to six should have no more than four teaspoons a day and kids between seven and ten should have no more than six teaspoons.

The type of sugars most UK individuals eat too much of are “free or added sugars”, which include refined table sugar (sucrose) as well as concentrated sources like fruit juice, honey and syrups.

Sugar found naturally in milk, fruit and vegetables doesn’t count as free sugars so we don’t need to cut down on these.

The health body defines “free sugars” as those found in foods such as biscuits, cakes, chocolate and some drinks, including fizzy ones and juices.

The NHS says it is these foods people should focus on cutting out, rather than things like fruit, which can also be high in sugar.

On January 2, 2019 Public Health England revealed tough new guidelines to halt the obesity crisis by halving children’s sugar intake.

The government watchdog is now urging families to “make a swap when you next shop”.

Figures show children eat eight sugar cubes a day above the recommended amount — or 2,800 extra each year.

It means that they will have consumed 22st of sugar by their tenth birthday — more than they should have done by their 18th.

What is sugar?

Sugar is a carbohydrate that is naturally occurring in many different types of food, including fructose in fruit and honey and lactose in milk.

The type of sugars most UK individuals eat too much of are “free or added sugars”, which include refined table sugar (sucrose) as well as concentrated sources like fruit juice, honey and syrups.

Sugar found naturally in milk, fruit and vegetables doesn’t count as free sugars, so we don’t need to cut down on these.

While sugar can help supply your body with energy needed to fuel muscles for exercise, many foods have added sugar which supplies energy in the form of calories.

We end up consuming more than we need and the high-level blood sugar levels gives us a feel-good “high” followed by a tired “slump”.

What are the health risks from eating too much sugar?

High sugar consumption can lead to weight issues and tooth decay, along with diabetes and heart disease.

Eating excessive amounts of sugar comes with an array of health risks linked to obesity.

Those who are overweight are more at risk of type 2 diabetes, which comes with the risk of complications including heart attack, stroke and diseases.

Type 2 diabetes is the more common form of the disease – accounting for between 85 and 95 per cent of all cases, according to .

It is usually associated with obesity and occurs when the pancreas is unable to produce enough insulin to maintain a normal blood glucose level.

Studies have also linked excessive consumption of sugary treats to Alzheimer’s disease later in life.

What sugar-free alternatives are there?

Xylitol is a naturally produced sweetener that is found in most plant material, and is becoming more widely used as a sugar-substitute.

Many chewing gum, mints and candy products are starting to incorporate it for “sugar-free” products.

Mike Stevens, founder of chewing gum and mint company, said to The Sun Online: “Xylitol is the perfect sugar substitute.

“It is as sweet as sugar but is lower calorie, has a much lower GI meaning you don’t get increased blood glucose and best of all it is also fantastic for your teeth as it inhibits the bacteria that can cause plaque and tooth decay.

“The other thing we really love about xylitol is it is also naturally derived.”

Many people prefer to opt for artificial sweeteners, but researchers have found that it “may be making people fat and increase risk of diabetes”.

Instead of artificial sweeteners, you can also try erythritol, which is naturally occurring in fruit and vegetables, or stevia, which is found in stevia plant leaves.

Both options are calorie-free, naturally derived and are among the best-tasting sugar alternatives.

How can you cut down on sugar in your diet?

Nutritionist Sarah Flower, who is the author of , gave her top tips for cutting down on sugar in your day-to-day life in 2018.

• Swap your sugary cereal for a cooked breakfast such as poached eggs and grilled bacon.
• Eat your fruit rather than drink it – the additional fibre consumed slows down the digestion of the fructose
• Encourage your children to drink water or sugar free cordials instead of fruit juices and never give your baby or toddler juice, especially in a bottle.
• Eat natural yoghurt and combine with fresh fruit, berries, nuts and seeds.
• Ditch the sugary cereal bars and swap for a handful of almonds for your mid-morning snack.
• You can switch to using a natural sweetener that has no impact on blood sugars or insulin and contains zero fructos, such as xylitol.