Research reported in the BDJ in January (BDJ 2014; 216: 5) suggests that individual intake of 'free sugars' should be less than 5% of calories – around five teaspoons a day – to minimise the risk of dental cavities throughout life.1 Free sugars are those that are added to food as well as those naturally present in honey, syrups, fruit juices and fruit concentrates.
Previously, the World Health Organisation (WHO) had recommended that intake of free sugars should be less than 10% of total calorie intake.
Although fully aware of my sweet tooth and my tendency to look for something sweet to round off a meal – even if that is 'only a yoghurt' – I don't consider myself to have a diet high in sugar. I don't take sugar in tea or coffee, don't drink fizzy drinks, and try to use a straw when I drink fruit juice. Admittedly, I do have a number of fillings, but these days (after a decade in dental publishing), I am scrupulous about keeping my mouth clean and my dentist is happy to see me just once a year.
However, I wondered just how much sugar I consume in an average week, and if it is anywhere near the five teaspoon threshold. So, I decided to keep a food diary for one week, and then used a handy website (myfitnesspal.com) to tot up the approximate sugar quantities. By way of comparison, and for moral support, my colleague Lucy offered to do the same.
In the following sugar diaries, I have only included the food and drinks that contained sugar rather than everything we consumed. One teaspoon of sugar is 4 g so five teaspoons a day is 20 g.
Kate Quinlan
Monday
Jordans Country Crisp cereal with Flame Raisins and added raspberries 33 g sugar
Satsuma 5 g sugar
Home-made sandwich 2 g sugar
Cadbury's Creme Egg 26 g sugar
Slice of homemade cake 30 g sugar
Glass red wine 2 g sugar
Day total = 65 g sugar = 16 teaspoons
Shrove Tuesday
Toast with Nutella 9 g sugar
Natural yoghurt with raspberry layer 5 g sugar
One biscuit 7 g sugar
One small apple 15 g sugar
Homemade drop scones with various sweet toppings 40 g sugar
Glass red wine 2 g sugar
Day total = 78 g = 19.5 teaspoons
Wednesday
Homemade drop scones with lemon curd 5 g sugar
Mini Cheddars 1.2 g sugar
Black Cherry Activia yoghurt 12 g sugar
Three chocolates 5 g sugar
Orange Club biscuit 12 g sugar (after giving blood!)
Raspberry ripple ice cream 20 g sugar
Glass red wine 2 g sugar
Day total = 57.2 g = 14.3 teaspoons
Thursday
Homemade drop scones with Nutella 9 g sugar
Jordans Country Crisp cereal with Flame Raisins 32 g sugar
Vanilla Activia yoghurt 12 g sugar
Banana 12 g sugar
Raisins 15 g sugar
Caramelised onions (in tart) 10 g sugar
Glass red wine 2 g sugar
Day total = 92 g = 23 teaspoons
Friday
Special K with Red Berries 9 g sugar
Banana 12 g sugar
Strawberry Activia yoghurt 12 g sugar
Slice of chocolate birthday cake 26.8 g sugar
Raspberry ripple ice cream 20 g sugar
Glass red wine 2 g sugar
Day total = 81.8 g = 20.4 teaspoons
Saturday
Yoghurt with blackberries 15 g sugar
Homemade cake 10 g sugar
Caramelised onions (in tart) 10 g sugar
Day total = 35 g = 8.7 teaspoons
Sunday
Home-made cake 10 g sugar
Mini Magnum 12 g sugar
Roast vegetables 8 g sugar
Red wine 6 g sugar
Day total = 36 g = 9 teaspoons
DAILY AVERAGE = 15.8 teaspoons - over three times the maximum amount of daily sugars suggested in the research.
Verdict: It looks like I should cut down on cake, ice cream, yoghurt - and probably red wine - to reduce my risk of future dental cavities.
Lucy Heaney
Monday
Five teaspoons added to drinks 20 g sugar
Berries added to porridge 21.4 g sugar
Caramelised cashews and peanuts 11 g sugar
Baked beans 10.3 g sugar
White bread 1.5 sugar
Chocolate honeycomb bites 17 g sugar
500 ml Coke 53 g sugar
Day total = 146 g sugar = 36.5 teaspoons
Shrove Tuesday
Four teaspoons added to drinks 16 g sugar
Apple chips added to porridge 13.9 g sugar
Hoisin chicken 7.6 g sugar
Sour cream 6 g sugar
Hot chocolate 24.1 g sugar
Tiffin biscuit cake 48.5 g sugar
Pancakes with maple syrup 12 g sugar
500 ml Coke 53 g sugar
Day total = 181 g sugar = 45 teaspoons
Wednesday
Two teaspoons added to drinks 8 g sugar
Apple chips added to porridge 13.9 g sugar
Thai chicken soup 20 g sugar
Houmous and salad wrap 4.4 g sugar
Banana 12 g sugar
Fillet-o-fish 5 g sugar
Day total = 68.3 g sugar = 17 teaspoons
Thursday
Two teaspoons added to drinks 8 g sugar
Berries added to porridge 21.4 g sugar
Lemon cheesecake 26.6 g sugar
Prawn and chili dip snack 11.9 g sugar
Tesco Finest Fish pie 6.8 g sugar
Profiterole dessert 20 g sugar
Day total = 99.9 g sugar = 24.9 teaspoons
Friday
Pret a Manger bacon and egg roll 3.3 g sugar
Three teaspoons added to drinks 12 g sugar
Chicken burger with mango and lime 6 g sugar
Graze snacks 51.6 g sugar
Day total = 72.9 g sugar = 18.2 teaspoons
Saturday
Four teaspoons added to drinks 16 g sugar
White bread 5.1 g sugar
Marinated prawns with chili dip 11.9 g sugar
Lemon trifle 4 g sugar
Pomegranate juice 13 g sugar
Day total = 58.3 g sugar = 14.5 teaspoons
Sunday
Three teaspoons added to drinks 12 g sugar
White bread, brown sauce (with eggs) 15 g sugar
Tesco large sushi snack pack 9 g sugar
Activia yoghurt 7.9 g sugar
Day total = 43.9 g sugar = 10.9 teaspoons
DAILY AVERAGE = 23.8 teaspoons - over 4.5 times the maximum amount of daily sugars suggested in the research.
Verdict: Lucy has a bit of an addiction to sugary drinks, and cutting down on these would reduce her intake dramatically and also reduce her risk for future dental caries.
Look out for further sugar features in future issues.
References
Moynihan P J, Kelly S A . Effect on caries of restricting sugars intake: systematic review to inform WHO guidelines. J Dent Res 2014; 93: 8–18.
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Quinlan, K. Investigation: The sugar diaries. Br Dent J 216, 272 (2014). https://doi.org/10.1038/sj.bdj.2014.218
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DOI: https://doi.org/10.1038/sj.bdj.2014.218
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