If sugar has been added, the sugar amount per 100mls of milk will be >5 g (as 5g will be the natural sugar lactose). Nutrition labels may be confusing as they generally do not differentiate between added or natural sugar, and combine both in the figure stated for ‘sugars’. The World Health Organisation (WHO) guidelines recommend that the intake of added sugars be less than 10% of total daily energy intake, and ideally below 5% (about 25g/6 teaspoons per day). A food that is low in sugar will have 5g per 100g or less while a food high in sugar will have 22.5g per 100g or more. You can use the label of the product to decipher the sugar content. For example, chocolate milk can be a popular option among sports people after an intense exercise session due to the additional carbohydrate (sugar) that can help to refuel muscles, as well as providing a form of hydration and protein to assist with muscle repair. The consumption of such products may also depend on a person’s lifestyle. As with all sweetened products, they should be consumed in moderation and as part of a healthy, balanced diet. It is important to remember that lactose does not fall into the category of ‘added’ or ‘free’ sugars – which we are advised to reduce – even though it is still represented as ‘sugar’ on nutrition labels.įlavoured milks, however, may be sweetened with sugar and manufacturers will indicate this on the packaging by stating it in the ingredients list and as part of the nutritional information. Unlike most confectionary, flavoured or sugar-sweetened milks still provide the many nutritional benefits of milk and dairy foods, such as protein, calcium, vitamin B2, iodine and phosphorus. The main difference in composition is that flavoured products have a higher calorie and carbohydrate content due to the addition of sugar. The amount will vary very slightly depending on the brand and fat percentage of the milk, but the lactose content in milk is typically 4.5-5g /100mls (9-10g in a standard 200ml serving). What are the lactose levels in milk and is milk high in sugar?Ĭhecking the nutrition label of dairy products under ‘Carbohydrate – of which sugars’ will help you help you to determine how much naturally occurring sugar (or in other words, how much lactose) is in milk. These recommendations also recognise the many nutritional benefits of milk and dairy foods and their role in contributing to normal health. Three servings are recommended from the ‘milk, yogurt and cheese’ food group per day, with 5 daily servings recommended for those aged 9-18 years, due to the importance of calcium during this life stage. In contrast to the guidelines to limit foods with added sugars, the Department of Health recommends 5-7 servings from the ‘Vegetables, salad and fruit’ food group per day. Examples include the natural sugars found in fruit and vegetables and lactose, which is the natural sugar in cow’s milk. To note, some sugars are naturally found within nutritious foods (‘intrinsic’ sugars) and behave in a different way to the added sugars (‘extrinsic’ sugars) discussed above. sweets, chocolate, biscuits) should only be consumed in small amounts and on occasion, as recommended by the Department of Health’s healthy eating guidelines.īoth the Scientific Advisory Committee on Nutrition (SACN) and the World Health Organisation (WHO) have focused on restricting such ‘added’ or ‘free’ sugars, generally defined as ‘all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and unsweetened fruit juices’. Foods that contain these ‘added’ or ‘free’ sugars (e.g. If eaten in excess, this could lead to negative health outcomes such as weight gain and tooth decay. Some sugars may be added to foods to enhance sweetness and will provide additional calories, but no nutritional value. The simple answer is yes – but the sugar in a cup of milk is a natural sugar which makes it very different to the sugar you might add to your cup of tea! Here, we explore the facts on milk and sugar and, don’t worry – we promise not to ‘sugar-coat’ the truth! However, not all sugars are created equal and some function as an integral part of a wide range of natural and nutritious foods. When it comes to nutrition and health trends, and ways to lose weight, sugar has become scrutinised as something we must limit or avoid in recent years.
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