Sugar has replaced fat as public enemy number one in recent years. Our search has revealed that many healthy products still can contain quite a bit of the sweet stuff.

To begin with, we would like to say that we are not telling you to stop consuming any of the products mentioned in this article. We are using this list as an example for you to be aware of what you are consuming and how much you are consuming.

First, some facts.

Did you know

Sugar IS a carbohydrate? Yes, it technically the same as rice, potato and pasta at the end of the day. Carbohydrates are converted to energy for the body to use. While sugar is NOT evil, excess energy is converted to fat and stored in the body.

Health Effects

Excess sugar consumption can lead to so many issues.  We’re not going into the details but we’ve listed most of them here

  • Diabetes
  • Acne
  • Weight gain
  • Heart Disease
  • Cancer
  • Depression
  • Accelerate Skin Aging
  • Increase Cellular Aging
  • Fatty Liver
  • Bad Dental Health
What do the experts recommend?

Singapore Health Promotion Board recommends 12 teaspoons or 55 grams of sugar per day. That breaks down to 6.5 teaspoons from drinks and 5.5 teaspoons from food.

Many times, we look at the nutritional properties of products in isolation. But man cannot live on bread alone. In general we eat 3 different meals every day, we drink different beverages during the day. Unfortunately it would be impossible to show you sugar levels by combination of foods and drinks.

Instead, we’ve tried to show you the amounts of sugar in comparison to the daily 55 gram recommendation both per serving and if you finish the entire packet by percentage.

Our list is in no way exhaustive, but it’s to start you off to read the ingredients labels more carefully and not just rely on marketing alone. All the information in the list and table below are taken straight from the package itself.

 

Hot Chocolate

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Milo Chocolate Malt UHT Packet Drink200200168%29.09%29%
Ovaltine Malted Chocolate Packet Drink2362363013%54.55%55%

The perennial breakfast drink or something that mom would give you if you skipped a meal or even before bed!

This does not even count the additional sugars you add with wither sugar or condensed milk.

2 to 3 packets maxes out your daily recommended amount.

 

Coconut Water

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
UFC Refresh 100% Natural Coconut Water10002508.633%15.69%63%
FairPrice 100% Coconut Water10002509.34%16.91%68%
Coco Life Coconut Packet Water10002509.84%17.82%71%

In our hot tropical climate, it’s not difficult to finish a whole litre of anything when it’s cold and refreshing. What’s thought to be one of the most healthy drinks out there actually still contains sugar. Polishing off a litre is two thirds of your daily sugar consumption.

 

Low Fat Milk

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Paul’s Zymil UHT Milk – Low Fat100025012.55%22.73%91%
Farmhouse UHT Milk – Low Fat10002009.65%17.45%87%
Meadow Fresh UHT Pure Milk- Low Fat1000200105%18.18%91%

In your efforts to consume lower fat milk you end up consuming nearly a quarter of your daily sugars. Which in turn will turn into fat if you don’t work it off. Viscous circle right? Finishing a whole litre is almost the limits of your recommended daily consumption.

 

Bottled Green Tea

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Pokka Jasmine Green Tea1500250156%27.27%164%
Heaven & Earth Ayutaka150020000%0.00%0%
Heaven & Earth Jasmine Green Tea15001005.56%10.00%150%

Just one of those drinks we give our kids thinking it’s the healthier option. As you can see a hole 1.5 litre bottle contains about 1.5 times what’s recommended daily. There is hope, you can still look for Ayutaka if you can convince your kids or yourself even to drink a cold unsweetened drink.

 

Probiotics

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Yakult ( 5 bottle pack ) based on US bottles500801013%18.18%114%
Vitagen Cultured Milk – Less Sugar (5 bottle pack)62512511.89%21.45%107%

Small convenient packets of deliciousness and it’s good for your gut health. But finish the entire 5 bottles in a day and you’ve exceeded our daily sugar limits.

Unfortunately, we could not find the nutrition label on the local Yakult bottles. But we found them in the US packaging. They sell 80ml bottles there but here they sell 100ml bottles.

 

Packet Juices

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Ceres 100% Juice Blend10002002211%40.00%200%
Ripe Freshly Squeezed Orange Juice100025021.79%39.45%158%
Sunkist Pure Premiun 100% Juice – Orange100025022.59%40.91%164%

It’s great to have these convenient natural juices available. However, from a sugar perspective the new isn’t as sweet. They do contain about 40% of your recommended daily sugar amount PER SERVING.

 

Instant 3 in 1 Coffee

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Nescafe Original Less Sugar 35x15g1801805430%98.18%30%
Old Town White Coffee Less Sugar 15x35g15015010.27%18.55%19%
Super 3 in 1 Instant Coffee – Low Fat (30% Less Sugar) 40x16g1501507.75%14.00%14%
Owl Brand 3 in 1 Instant White Coffee Tarik – Less Sugar 15x30g18018010.76%19.45%19%

If you’re a coffee drinker, how many cups do you have a day? Our numbers are just for 1 serving. Depending on which brand you buy, the sugars can be up to the entire daily recommended limit.

 

Muesli Bars

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Uncle Toby’s Wholegrain Muesli Bars – Forrest Fruits 6×31.3g18531.37.925%14.36%85%
Yogood Yoghurt Coated Mueli Bars – Blueberry & Cranberry 6x23g13823730%12.73%76%
Carman’s Muesli Bars – Super Berry 6x45g270456.615%12.00%72%

These are packed with lots of natural goodness. Take 2 bars and you’ve exceeded your recommended daily limits. Furthermore, these bars are packed with calories from all the other ingredients. If you don’t burn it, you’ll gain it.

 

In Conclusion

Don’t take this information in a negative way, be aware of how much you’re eating.

  • In dieting there’s only 2 ways to manage weight. Consume less calories or expand more calories. In other words eat less or exercise more.
  • Some of these items you can use a reward or a treat to yourself, you don’t have to finish the whole packet in one sitting
  • Learning to consume less sugar also helps you to taste the actual product and appreciate their natural flavours

 

Below is the whole range of items we’ve checked out for this article. We think some other special mentions are: low fat yoghurt, kaya, peanut butter and breakfast cereals. Links are all attached to the brand names.

BrandPackage      Size                ( g / ml )Service Size (g)Sugar Per Serving (g)Sugar % Per ServingRecommended Daily Consumption ( 55g )
% per serving% per Packet
Low Fat Yoghurt Plain
      
Emmi Swiss Premium Low Fat Yoghurt – Plain10001005.86%10.55%105%
Farmers Union Greek Style Yoghurt – Natural10001005.25%9.45%95%
Yoplait Yoplus Yoghurt – Natural100020015.48%28.00%140%
       
Emmi Swiss Premium Yoghurt – Blueberry & Forest Fruits45010012.813%23.27%105%
       
Hot Chocolate
      
Milo Chocolate Malt UHT Packet Drink200200168%29.09%29%
Ovaltine Malted Chocolate Packet Drink2362363013%54.55%55%
       
Coconut Water
      
UFC Refresh 100% Natural Coconut Water10002508.633%15.69%63%
FairPrice 100% Coconut Water10002509.34%16.91%68%
Coco Life Coconut Packet Water10002509.84%17.82%71%
       
Low Fat Milk
      
Meadow Fresh UHT Pure Milk- Low Fat100025012.55%22.73%91%
Farmhouse UHT Milk – Low Fat10002009.65%17.45%87%
Meadow Fresh UHT Pure Milk- Low Fat10002009.65%17.45%87%
       
Bottled Green Tea
      
Pokka Jasmine Green Tea1500250156%27.27%164%
Heaven & Earth Ayutaka150020000%0.00%0%
Heaven & Earth Jasmine Green Tea15001005.56%10.00%150%
       
Isotonic Drinks
      
100 Plus1500250156%27.27%164%
Pocari Sweat200050029.56%53.64%215%
       
Probiotics
      
Yakult ( 5 bottle pack ) based on US bottles500801114%20.00%125%
Vitagen Cultured Milk – Less Sugar (5 bottle pack)62512511.89%21.45%107%
       
Cordials
      
Ribina Blackcurrant Cordial – Regular 2 litre (1:5 ratio)20020026.913%48.91%49%
Ribina Blackcurrant Cordial – Less Sweet 1 litre (1:5 ratio)20020027.814%50.55%51%
FairPrice Juice Cordial – Blackcurrant 2 litre (1:4 ratio)20020029.215%53.09%53%
       
Packet Orange Juice
      
Ceres 100% Juice Blend10002002211%40.00%200%
Ripe Freshly Squeezed Orange Juice100025021.79%39.45%158%
Sunkist Pure Premiun 100% Juice – Orange100025022.59%40.91%164%
       
Instant 3in1 Coffee Sachets
      
Nescafe Original Less Sugar 35x15g1801805430%98.18%30%
Old Town White Coffee Less Sugar 15x35g15015010.27%18.55%19%
Super 3 in 1 Instant Coffee – Low Fat (30% Less Sugar) 40x16g1501507.75%14.00%14%
Owl Brand 3 in 1 Instant White Coffee Tarik – Less Sugar 15x30g18018010.76%19.45%19%
       
Breakfast Cereal
      
Koko Krunch50030827%14.55%242%
Kellogg’s Frosties30010099%16.36%49%
Nestle Corn Flakes2751001010%18.18%50%
       
Baked Beans in Tomato Sauce
      
Ayam Brand4251007.37%13.27%56%
Heinz Original41510055%9.09%38%
Mili42512722%3.64%12%
       
Instant Cereal Milk
      
Nestum 3 in 1 Ceareal Milk2820012.66%22.91%3%
Super NutreMill 3 in 1 Reduced Sugar2020010.25%18.55%2%
Unisoy3520012.96%23.45%4%
       
Kaya
      
Golden Light Nonya Kaya425167.0444%12.80%340%
Glory Nonya Kaya Less Sugar25016531%9.09%142%
Wang Kaya27018739%12.73%191%
       
Peanut Butter
      
Skippy Reduced Fat Super Chunk46234412%7.27%99%
Jif Reduced Fat Creamy Peanut Butter45316425%7.27%206%
Skippy Super Chunky Extra Crunchy7933239%5.45%135%
       
Muesli Bars
      
Uncle Toby’s Wholegrain Muesli Bars – Forrest Fruits 6×31.3g18531.37.925%14.36%85%
Yogood Yoghurt Coated Mueli Bars – Blueberry & Cranberry 6x23g13823730%12.73%76%
Carman’s Muesli Bars – Super Berry 6x45g270456.615%12.00%72%
       
Nuts
      
Nature’s Wonders Baked Nuts – Pistachios380301.65%2.91%37%
FairPrice Party Snacks – Roasted Almonds (unsalted)400501.33%1.36%19%
Tong Garden NutriOne Baked Cashew Nuts330302.58%4.55%50%
Tong Garden Salted Nuts – Peanuts4004025%3.64%36%
       

Leave us a comment to let us know how we’re doing to help you on your journey.

 

Fit2Go.Asia – celebrate a better way of life!

 
 

Leave a Reply

Your email address will not be published. Required fields are marked *