Got a question?
We’ve compiled the most commonly asked by our community. If you can’t find your answer, send us an enquiry through the Contact Us page.
How can I find out more about added sugars
There is lots of information on our website, otherwise you can follow us on social media, enrol in one of our Programs [AU only]. Or sign up to our mailing list and be the first to hear about new resources and initiatives as they become available.
Should I eat fruit?
Yes, fruit is a whole food where the naturally occurring sugars are packaged with beneficial fibre, water and nutrients. These extra goodies positively affect the way the naturally occurring sugars are processed by the body.
How much sugar is in popular fruits and vegetables?
Remember if eaten whole, this sugar comes with fibre to slow down your metabolism, so it’s terrific. Most experts recommend treating fruits like nature’s dessert though and suggest no more than 2 pieces a day. As we get asked this question all the time, please note that each quantity is measured in what is considered a standard single serve for each fruit.
Sugar content of popular fruits:
Fruit Serve (grams) Sugars (g) Sugars (tsp) Apple 1 large (242 g) 25 6 Avocado 1/5 medium (30 g) 0 0 Banana 1 medium (126 g) 19 4.5 Cantaloupe (Rockmelon) ¼ Medium (134 g) 11 2.75 Grapefruit ½ Medium (134 g) 11 2.75 Grapes ¾ Cup (154 g) 20 4.75 Honeydew Melon 1/10 Medium melon (134 g) 11 2.75 Kiwifruit 2 Medium (148 g) 13 3 Lemon 1 Medium (58 g) 2 0.5 Lime 1 Medium (67 g) 0 0 Nectarine 1 Medium (140 g) 11 2.75 Orange 1 Medium (154 g) 14 3.25 Peach 1 Medium (147 g) 13 3 Pear 1 Medium (166 g) 16 3.75 Pineapple 2 Slices (112 g) 10 2.5 Plums 2 Medium (151 g) 16 3.75 Strawberries 8 Medium (147 g) 8 2 Cherries 21 Medium/1 cup (140g) 16 3.75 Tangerine 1 Medium (109 g) 9 2.25 Watermelon 2 cups (280 g) 20 4.75 Tomato 1 Medium (148 g) 3 0.75
Vegetables with notable sugar content:
Vegetable Serve (grams) Sugars (g) Sugars (tsp) Onion 1 Medium (148g) 9 2.25 Sweet Potato 1 Medium (130 g) 7 1.75
Source: All information is gathered from the US Department of Food and Drug Administration; Labelling and Nutritional information for Raw Fruits, Vegetables, and Fish: http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm063367.htm
Should I worry about lactose?
Lactose is a naturally occurring sugar found in dairy products and not something we need to worry about.
Should I eat organic?
If you can afford to buy organic, it won’t harm you. The motivation for eating organic needs to be established by the individual – eating organic is to avoid pesticides and antibiotic used in farming practice – it does not mean the product will be more nutritious or superior in nutrient content. If one is to choose to eat organic, then it is recommended to ensure your regular/basics are organic, such as milk, eggs, dairy, bread, fruit and veggies.
From a sugar perspective, organic products does not mean a reduce sugar intake, as it will depend on the products the individual selects to eat. Many pre-made organic products can still have a high sugar content, where consumers will still need to be aware of the product nutrition content prior to purchase and consumption. For example chocolates and biscuits can proudly display the organic logo or claim, but still have the same nutritional value as regular counterparts.
Should I go cold turkey and give up added sugars?
This depends on the individual, but for most, a gradual reduction often results in sustained change. Be kind to yourself. Try fruits to quench the desire for something sweet, and eventually your palate will become more sensitive to the subtler sweetness in whole foods like fruit and vegetables.
What about fats?
Processed and packaged ‘low-fat’ foods are often laden with added sugars to make up for the taste lost when the fat is removed. Whole foods containing healthy sources of fat should be a part of every diet. These include extra virgin olive oil, avocados, nuts, seeds, coconut, good quality dairy and oily fish.
How much added sugars should children have?
Added sugars are not needed in children’s or adult diets, and are used purely to make foods taste more appealing. Naturally occurring sugars in whole foods like fruit and vegetables are all we need for healthy day-to-day function of the body and brain.
The American Heart Association states children under two years should not have any added or ‘free’ sugars. Everyone else should limit their intake to 6 teaspoons/25 grams per day, as endorsed by the World Health Organisation.
How do I convince my kids to eat less sugary things?
Avoid cutting out or removing something from the kids diet. Our advice is to crowd the pantry with other things that are healthier: provide good options instead of taking something away. We have lots of recipes on our website to help transition from a high sugar diet, as well as our books and e-books.
Should I cut out all sugar completely?
The occasional treat is fine. We don’t recommend cutting out sugars altogether; just be aware that we may be consuming much more added sugar than we realize. Some people can consume a little sugar without feeling its effects. Some are the opposite. And some feel the urge to have more whenever they eat something sweet. Find out what works for you. Importantly, naturally occurring sugars, like those in fruit and vegetables, are packaged with fibre, water and beneficial nutrients so these are good for us.
What about sugar in honey?
Although it’s high in fructose, a little honey certainly won’t hurt. A good quality honey can also have therapeutic benefits.
Can I use artificial sweeteners?
Artificial sweeteners are fine if weaning off a very high sugar diet for the short-term, but not something we recommend consuming regularly or long-term. The only sweetener that seems okay is stevia, though it’s often only available in a heavily processed form. It comes from a plant that is native to Paraguay. Some people even pick a leaf straight from the plant and put it into their tea.
By reducing our intake of sugar and sweeteners, our sensitivity to the sweet taste from whole foods will eventually increase.
How do I sweeten? Is there a good sugar?
The occasional treat containing a source of added sugar is fine (for most). To sweeten naturally, choose whole foods like fruit, a little dried fruit, spices like cinnamon or vanilla, or veg like sweet potato or pumpkin.
What are processed foods?
Processed foods are foods that have been made by a manufacturer using more than one ingredient. The product has undergone a transformation to produce a convenient food item that requires little preparation by the consumer. Examples include sauces, bread, chips, soft drinks, pastries, pies, lollies, soups and ready made meals.
Does That Sugar offer meal plans?
While we fully encourage planning for food shops and meals we don’t go to the extent of doing it for you. This is because everyone’s situation is unique in terms of time, budget, mouths to feed and accessibility to food, therefore it would be impossible for us to create a meal plan that fits all situations. We prefer to empower you to make the right food choices for your family and situation by providing you with the knowledge, recipes, tips and tricks.
- What support is there for eating disorders?
Is/Will THAT SUGAR FILM be available in my country?
That Sugar Film is available in many countries around the world. For a list of all countries where the film is or will soon be available and for local distributor links, please visit the international ‘Buy Now’ page.
If your country isn’t listed, unfortunately we don’t have a confirmed distributor in place and we can’t service any screening or sales requests.
Please check back regularly to see if a local distributor has come on board or email Metro Films if you’re an established distributor and are interested in licensing the rights for your territory
I have a media request.
Please submit your request using the Contact Us form here.
Where can I buy THAT SUGAR BOOK and THAT SUGAR GUIDE?
Please visit the Books page for a list of retailers.
How do I organise a screening of That Sugar Film in my school or local community?
What devices does the app work on?
THAT SUGAR APP works on:
Apple iPhones 4S, 5, 5S, 6 and 6plus
Running Apple Operating System versions iOS 7 and above
Android Smartphones (up to 6” screen size)
Running Android Operating System versions 4.3 or above
Please note that if you’re using a smartphone without a camera with autofocus, the pictures of the barcode may be blurry and THAT SUGAR APP will be unable to identify the barcode. If your device is having trouble scanning a barcode, try turning the flash on.
Is the app free? Will updates also be free?
Yes, thanks to the support of our funders and outreach partners, THAT SUGAR APP is completely free, including all updates.
How do I access That Sugar App?
You can access THAT SUGAR APP from the App Store for iOS devices, or Google Play for Android.
You require an Internet connection (WiFi or mobile data), to download the app and share information. When using the App offline, you’ll be viewing the correct information as of the last time you were online and synced to the database.
Can I use That Sugar App outside of Australia?
Currently, THAT SUGAR APP can only be used within Australia. We are currently exploring possibilities of launching the App in other countries.
Are all the products from my local grocery store in the database? AU only
THAT SUGAR APP is powered by a database developed by The George Institute for Global Health, which includes about 90% of the food that is available at major supermarkets. New products are always coming on to the market, with some only available in certain locations, meaning not all products will be listed. THAT SUGAR APP also uses product information sourced from the NUTTAB 2010 database published by Food Standards Australia New Zealand (FSANZ).
Why can't I find non-branded fresh fruit and vegetables on the APP?
THAT SUGAR APP doesn’t include ‘loose’ fresh fruit and vegetables as they are not unhealthy for you to consume. The natural sugars in whole fruits and vegetables are terrific for your health, unlike the refined and added sugars in other products. THAT SUGAR APP doesn’t include ‘loose’ fresh fruit and vegetables as they are not unhealthy for you to consume. Some people will be able to eat more fruit than others depending on a range of factors including metabolic health and levels of exercise but if you treat fresh whole fruit as ‘nature’s desert’ and stick to the recommended 2 servings a day, you’ll be fine.
The App does include a small amount of branded, packaged fruit and veg items as these products may include additional ingredients such as dressings and sauces.
Why doesn't this app calculate lactose?
At the moment, labelling laws don’t require the food companies to state the different types of sugar in their products. They simply just have to list total ‘SUGARS’ with a gram amount. Therefore, some dairy products like flavoured yoghurt, may be a combination of lactose, a naturally occurring sugar as well as added sugar. This is why the information about lactose is not listed in the food database that we are using.
If you’re consuming diary products like milk, yoghurt or cheese, just remember that there is roughly 1 teaspoon of natural lactose sugar per 100 grams, so any more than that is going to be added sugar.
How do we know that the sugar content is correct?
The database that powers THAT SUGAR APP is regularly updated by the research team at The George Institute, based on the nutritional information listed on each product’s packaging. This ensures the database is as accurate as possible.
When looking up an item, it is best to scan an item’s barcode as this ensures you will be provided with the most up to date nutritional information associated with that specific version of the product. Formulations for processed food and beverage products can be in constant flux. If the product cannot be scanned, then the search function provides the information for the most recently approved version of that product.
How do I find items that aren't listed by brand e.g alcohol or takeaway foods?
When searching for simple non-branded items, they will be often listed as the most basic version of its name. For example, if you were to have a glass of Cabernet Sauvignon Red Wine, all you need to search is ‘Red Wine’. This is the same for many takeaway foods such as Hamburgers and Pizza, which only list common topping variations (Pizza, ham & pineapple… etc).
Does the app include alcoholic products?
THAT SUGAR APP now contains the sugar content of over 100 branded alcoholic drinks, these product’s sugar content have been checked and approved by The George Institute for Global Health. Alcohol manufacturers are not legally required to include the nutritional information of their products on the packaging, meaning there are many products that can’t include in the App.
We’ve also included the generic nutritional information from the NUTTAB 2010 database published by Food Standards Australia New Zealand (FSANZ), meaning you can search for items such as Gin, Vodka, Beer and Red or White Wine, and include these in your daily intake.
How do alcohols like beer, wine and spirits have no sugar?
Alcohol is created through either a fermentation or distillation process. During both of these processes, the sugar is transformed into Ethanol, which is the component which drinks alcoholic, or is later burnt off. This is why Spirits (Vodka, Gin, Whisky ect), many Beers and many Wines contain little to no sugar. Although, it is important to note that sweeter wines (such as sticky or dessert) and sparkling wines do contain sugar. Alcohol’s listed as liqueurs do contain sugar, as this was added after the distillation and fermentation process occurred.
How do I include the sugar I'm adding myself?
THAT SUGAR APP allows you to add sugar manually for when you’re cooking at home, or consuming sugar directly (such as sprinkled on cereal, or in your tea and coffee). If you’re cooking at home, you can easily add the sugar you consume by dividing the total grams of sugar you’ve used in your recipe by the number of serves the recipe yields, thereby giving you an accurate idea of how many grams of sugar is in each serve.