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I always thought a low-fat diet was the way to go.
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Saturated fat was always the enemy,
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because it raises your cholesterol.
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And then there was a big war on this -
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good old salt,
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because it raises your blood pressure.
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But now, it seems, something that's been innocently lurking
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in our cupboards for centuries is the new public enemy number one.
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It's sugar, and you know what?
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I don't really know why,
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so I'm going to go and find out.
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'I'm Fiona Phillips and, like most of us,
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'I love my sweet treats... Mmm.
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'..but I want to discover the latest science
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'about what sugar is really doing to us...'
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This is the part of the brain that reacts
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when you have sugary foods and sugary drinks.
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'..and why you might be eating far more than you think.'
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Oh, that is a lot of sugar.
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'I'll be uncovering how you can spot the sugar
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'in foods you'd think were sugar-free...'
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Nearly nine and a half teaspoons.
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- 20 teaspoons in that bottle.
- Argh!
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'..how clever cookery can get sweet results without adding sugar...'
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And it's really delicious!
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'..and revealing the sugars
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'that even doctors say you can enjoy guilt-free.'
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- You do like oranges?
- I do, yes.
- LAUGHTER
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'I'm going to find out the surprising,
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'and very sticky, truth about sugar.'
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Wow!
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'We Brits love our sugar.
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'It's one of life's great pleasures.
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'And we're getting through over a million tonnes a year.
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'That's 15 teaspoons each, a day.
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'There's no getting away from it...
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'that's more than we should be eating.
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'I'm meeting up with four rather brave volunteers
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'in Newcastle.
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'I'm going to start by showing them how much sugar each of them
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'is getting through every week.'
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You've got a table each.
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See if you can pick your table out.
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You already have!
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Yeah, that's me. Sweets.
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That's terrible.
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'They all suspect that they might have too sweet a tooth,
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'and want to do something about it,
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'so I'm asking them to cut back to just six teaspoons a day,
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'a target the World Health Organization
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'believes is the best to aim at.
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'First up is Cara Patterson.'
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Here's Cara's table.
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It is predominantly brown.
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Yes. Chocolate.
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Lots of chocolate. I even know that you eat chocolate for breakfast.
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I do, yes. Chocolate and coffee.
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'Cara Patterson splits her time between working at a school
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'and being home, looking after her four-year-old son, Noah.'
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Sit next to us, Mam.
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Is that an order?
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'She worries that sugar is taking over her life.'
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I'm definitely addicted to sugar.
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I crave it.
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The worst time that I want sugar is as soon as I wake up.
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Breakfast always contains something sweet,
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whether it's cakes, biscuits, chocolate...
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Well, Cara, your average daily sugar intake...
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was 28 teaspoons.
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28 teaspoons a day.
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That's not good, is it?
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'So Cara's eating nearly five times
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'the six teaspoons a day target
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'that I want her to aim for.
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'This is going to mean some big changes for her.'
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Ah. You may well look nervous, Rick.
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'Rick Shabilla comes from a Sikh family
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'with a history of type-2 diabetes.
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'He worries that his love of sugary Indian sweets
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'could land him in the same boat.'
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They're so colourful and they look so innocent,
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but they are little assassins.
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You've got your Indian desserts, which we know are very high
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- in sugars.
- Yeah, and these are normally accompanied
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with some ice cream.
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- Which would be adding even more sugars.
- More.
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I think, Pauline, you should do the honours,
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or would you like to reveal your sugar consumption?
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- No, please.
- You want Pauline to do it! OK!
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- 29 teaspoons per day.
- In a day?
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- A day.
- A day.
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That's really terrifying, to be honest.
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'Like Cara, Rick is also nearly five times
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'over where I want him to be.'
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'Audrey Cannon feels her weight is getting out of control.
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'A life on the road as an acquisitions manager
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'has led to a diet of processed food and sugary snacks.'
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I'll be going into meetings and things, and coming out of meetings
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and jumping straight in the car.
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It's just as easy for me to eat in the car as it is to stop off
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and have something, because I just want to get home, sometimes.
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- You're having quite a few supermarket ready meals.
- Mm-hm.
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You've got a chilli beef here.
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That contains five teaspoons of sugar,
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in half the pack, which is a portion.
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I wouldn't even think to look at the sugar content.
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I would maybe look at the calories or the fat,
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but I've never ever thought of looking at sugar.
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Your average daily intake was 23 teaspoons.
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Oh, dear.
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'So, to be on target,
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'Audrey's going to have to cut
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'pretty well three quarters of the sugar from her diet.'
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'Simon Gallagher loves his fizzy pop...'
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That's so cold.
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'..but, at 26 stones,
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he's becoming increasingly worried about his health.'
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On a normal day, I'd have three or four cans of fizzy drink.
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If I'm at home, it can be pretty much any amount,
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until I feel...
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like, sick, basically,
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or until I haven't got any left.
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Simon, you're smiling now.
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Yeah, out of nerves.
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The problem is that you have a huge amount of sugar.
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As it stands, you're having
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a whopping 39 teaspoons of sugar
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- every day. That's...
- Yeah, that's a lot.
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Just to reiterate,
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this is 57 kilos per year,
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or 14,000 teaspoons of sugar
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that you're putting into your body.
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'Simon is six and a half times over
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'and will have to make the biggest changes of all.
135
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'Although current guidelines
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'suggest we should aim at less than 12 teaspoons of sugar a day,
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'the World Health Organization thinks
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'if we can reduce this to six,
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'it would have even bigger health benefits.
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'It's going to be a tough target for my volunteers,
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'but I'm hoping the more I can learn about sugar,
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'the more I can help them cut back.
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'The sugars we need to be looking out for are known as free sugars.
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'These include the sugars found in honey,
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'syrups and fruit juices.
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'But the main culprit
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'is refined sugar we add to food.'
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'But what does refining sugar actually involve?
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'And why does it make it a potential health problem?
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'Biologist Dr Marty Jopson is going to help me find out.'
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This is one piece of sugar cane.
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- I've cut it in half.
- Beautiful-looking thing.
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So it's a huge grass that grows down in the tropics.
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This stuff is packed full of sugar,
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and the way we get it out - the first thing we have to do
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is we need to break it down a bit, so here, look. Have a mallet.
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Crikey. Where do I start?
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Anywhere you want. Start at that end, OK?
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That's it.
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- OK. I think you've enjoyed that far too much.
- I did, actually.
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- I'll take that away from you!
- Burned all my calories off, too.
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Now what I'm going to do is give you this bowl.
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You need to come round there,
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catch the juice as it comes out of the mangle.
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Here we go.
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'Easier said than done, Marty.'
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Yep, there's some spluttering out already.
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'All sugars are natural and come from plants.'
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- Are you all right, there?!
- Yeah, this is, uh...
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'Sugar cane and sugar beet are used in sugar production,
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'as they have particularly high concentrations.
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'All this refining is designed to
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'make that concentration even higher.'
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- I've safely delivered us some sugary juice down here.
- OK.
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'Carbon dioxide is then used to remove impurities like wax,
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'gum and fats,
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'all with the aim of giving us pure, refined sugar.'
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That's it.
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And now we just have to boil it down.
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So what we have now...
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is a thick syrup.
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We leave that to cool and the sugar will start to crystallise out.
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And what you'll end up with is this,
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which is one I made earlier,
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- which is...
- Refined sugar.
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- Refined sugar. There's a lot of treacle there, as well.
- Yeah.
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- But that...
- Mmm.
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- ..is incredibly sweet.
- Mm.
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However,
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there's not that much of it, is there,
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considering it came from all of this bulk here,
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and all the effort it took to get it out!
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Yes, exactly.
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We're going to throw away all of this roughage and fibre,
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so what you're left with here is essentially pure calories.
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'So the refined sugar that we use at home
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'has basically had all the fibre and roughage stripped away,
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'to become pure energy.
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'And Marty wants to show me just how much energy there is
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'in the four grams of sugar that make up a level teaspoon.'
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I've taken a teaspoon
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- a level teaspoon, mind you - of icing sugar,
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and put one in each of these tubes.
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We've got two teaspoons of sugar.
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- You take those.
- OK.
- Put them on first.
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And what we're going to do...
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is...
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blow down these tubes. Blow, mind you.
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On three. Three, two, one.
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Wow!
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So all that energy
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in one level teaspoon of sugar.
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Exactly. That's the energy you get if you eat it as well.
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It's the same amount of energy.
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'The flames may look impressive,
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'but this energy is the real danger of sugar.
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'If you don't burn it off,
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'it can make you fat very quickly.
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'But I had no idea just how quickly.'
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- Imagine, say, you're drinking three cups of tea a day.
- OK.
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- You put two teaspoons of sugar in every cup...
- Yup.
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..for 365 days,
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and imagine you're also not burning off that,
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how much of my lovely fat substitute
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would you end up in your artificial belly,
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if all of your sugar that you put into your tea
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was turned into fat and it wasn't burned off?
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Six teaspoons a day for a whole year, and I didn't burn it off?
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Correct. How many of these? One of these, do you reckon?
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- One. Let's try one.
- OK, let's do one.
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'Sugar is one the cheapest form of calories.
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'It's not just bad for your teeth.
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'If you have too much, your liver will end up
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'turning it into fatty acids
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'that your body will store as fat.'
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It feels really uncomfortable.
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So this is the second of my bottles.
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OK.
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More?
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- I don't want more, but if...
- There is more, I'm afraid.
- Oh, my goodness.
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Here we go. We're getting there. We're getting there.
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So what you've got there is four and a half kilos
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of fat - that's over half a stone.
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I know - I can feel it!
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And all because of your six teaspoons of sugar that you were having
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every day for a whole year, that were excess to what you need.
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Having a sweet tooth like that can lead to weight problems
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which could be seriously dangerous.
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'If just a few excess calories from sugar
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'can cause issues over time,
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'what have high-sugar diets done to my four volunteers?
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'At Newcastle University,
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'Professor Mike Trennel is going to find out.'
254
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One of the problems with sugar is it allows you to
255
00:12:54,000 --> 00:12:57,160
take large amounts of calories on very quickly,
256
00:12:57,160 --> 00:12:58,680
which can make you obese.
257
00:12:58,680 --> 00:13:02,320
'Mike uses hi-tech equipment to measure the body fat percentage
258
00:13:02,320 --> 00:13:04,040
'of my four volunteers.'
259
00:13:06,000 --> 00:13:09,920
At the moment, 51% of your body is fat.
260
00:13:09,920 --> 00:13:11,520
Really?
261
00:13:11,520 --> 00:13:12,960
Wow.
262
00:13:12,960 --> 00:13:15,440
That's a lot. It's half of my body weight.
263
00:13:16,440 --> 00:13:20,160
'All four have levels that are higher than they should be,
264
00:13:20,160 --> 00:13:23,960
'and it's this body fat that can lead to health problems.'
265
00:13:23,960 --> 00:13:27,840
Gaining weight can link to heart disease, diabetes,
266
00:13:27,840 --> 00:13:29,720
and other long-term conditions.
267
00:13:30,880 --> 00:13:33,840
'And further tests show that my volunteers
268
00:13:33,840 --> 00:13:35,520
'are already in danger.'
269
00:13:35,520 --> 00:13:38,240
The background of high sugar,
270
00:13:38,240 --> 00:13:42,120
high body fat - it's going to place more and more stress
271
00:13:42,120 --> 00:13:46,400
on your liver, on your muscles, but mainly on the pancreas.
272
00:13:46,400 --> 00:13:49,400
And over time, if you don't do something, you will be having to
273
00:13:49,400 --> 00:13:52,840
take insulin through an injection, which is what happens with people
274
00:13:52,840 --> 00:13:56,080
when they have type-2 diabetes for a long period of time.
275
00:13:59,200 --> 00:14:01,920
'And, for Simon, excess fat has led to
276
00:14:01,920 --> 00:14:04,880
'signs of a potentially fatal disease.'
277
00:14:06,680 --> 00:14:10,360
Now when your liver has too much food inside of it,
278
00:14:10,360 --> 00:14:13,720
it starts to have this long silent scream,
279
00:14:13,720 --> 00:14:16,560
which is indicating to us that you have a condition
280
00:14:16,560 --> 00:14:19,120
called non-alcoholic fatty liver disease.
281
00:14:20,680 --> 00:14:24,000
And unless you do something, it's very likely that you are going to
282
00:14:24,000 --> 00:14:25,920
go on to develop type-2 diabetes.
283
00:14:28,360 --> 00:14:30,240
Then I'll do something.
284
00:14:30,240 --> 00:14:32,920
'Sugar doesn't directly cause conditions
285
00:14:32,920 --> 00:14:35,840
'like type-2 diabetes and liver disease,
286
00:14:35,840 --> 00:14:37,760
'but because it's so energy rich,
287
00:14:37,760 --> 00:14:40,200
'along with other carbohydrates and fat,
288
00:14:40,200 --> 00:14:44,560
'it is one of the things most likely to increase your body fat
289
00:14:44,560 --> 00:14:47,640
'and it's this fat that will do the damage.'
290
00:14:49,320 --> 00:14:53,200
'Time for my four volunteers to start cutting back.'
291
00:14:53,200 --> 00:14:56,000
I'd like you to try and get down to
292
00:14:56,000 --> 00:14:59,280
six teaspoons of sugar a day,
293
00:14:59,280 --> 00:15:02,120
which, for some of you, is going to mean
294
00:15:02,120 --> 00:15:06,040
losing 80% of what you are consuming sugar-wise, at the moment.
295
00:15:06,040 --> 00:15:09,320
It's a tough challenge, do you think you can do it?
296
00:15:09,320 --> 00:15:10,400
- Yes.
- Absolutely.
297
00:15:10,400 --> 00:15:13,160
That's very positive. Good.
298
00:15:13,160 --> 00:15:15,960
'While they're finding out the reality of cutting back,
299
00:15:15,960 --> 00:15:19,120
'I'm going to be looking at three of the main sources
300
00:15:19,120 --> 00:15:23,360
'of refined sugar in their diet to see what they're up against.'
301
00:15:23,360 --> 00:15:27,400
Sweet treats - for most of us these are the biggest challenge.
302
00:15:27,400 --> 00:15:30,880
I want to uncover the science behind why we crave them.
303
00:15:32,080 --> 00:15:36,320
Savoury foods - why is the food industry putting sugar in products
304
00:15:36,320 --> 00:15:38,760
that we'd assume are completely sugar-free?
305
00:15:39,760 --> 00:15:43,000
And what is it that fizzy drinks do to our appetite
306
00:15:43,000 --> 00:15:47,600
that makes some scientists say they're the biggest problem of all?
307
00:15:48,760 --> 00:15:53,080
- # I can't think about anybody but you
- Sugar
308
00:15:53,080 --> 00:15:57,400
# Sugar, I can't think about anybody but you... #
309
00:15:57,400 --> 00:16:01,080
'We eat more biscuits than any other country in Europe
310
00:16:01,080 --> 00:16:04,960
'and sweet treats are where we Brits get most of our sugar from.'
311
00:16:04,960 --> 00:16:08,560
# I can't think about anybody else but you
312
00:16:08,560 --> 00:16:10,400
# Anybody else but you. #
313
00:16:10,400 --> 00:16:14,400
'So for our volunteers these have to be the first things to go.
314
00:16:22,840 --> 00:16:24,960
'But how tough will that be?
315
00:16:26,680 --> 00:16:29,320
'It's the Sikh equivalent of Christmas Day
316
00:16:29,320 --> 00:16:32,640
'and there's a big celebration in the local temple,
317
00:16:32,640 --> 00:16:35,400
'a source of great temptation for Rick.'
318
00:16:37,720 --> 00:16:40,640
This is Guru Nanak Dev ji's Gurpurab,
319
00:16:40,640 --> 00:16:44,520
which is a celebration of the birth of our first guru.
320
00:16:44,520 --> 00:16:46,440
This is our Christmas, if you will,
321
00:16:46,440 --> 00:16:50,520
so there is a lot of sugary sweets and treats to celebrate this event.
322
00:16:54,240 --> 00:16:55,280
This is torture.
323
00:17:01,840 --> 00:17:05,000
That's "sugar" written in pretty much pure sugar,
324
00:17:05,000 --> 00:17:07,720
deep-fried and then dipped in syrup.
325
00:17:07,720 --> 00:17:09,360
It doesn't get any better,
326
00:17:09,360 --> 00:17:12,240
but also doesn't get any more cruel than that.
327
00:17:12,240 --> 00:17:15,320
'But Rick is being a good boy.
328
00:17:15,320 --> 00:17:18,280
'So far he hasn't put anything sweet on his tray.
329
00:17:20,440 --> 00:17:22,880
'But does that change the celebration?
330
00:17:22,880 --> 00:17:26,120
'Like Christmas Day without the pudding?'
331
00:17:26,120 --> 00:17:29,280
It is actually quite a... It's quite a big deal.
332
00:17:29,280 --> 00:17:31,360
It's been quite challenging.
333
00:17:31,360 --> 00:17:33,280
The guys teasing me doesn't help.
334
00:17:39,000 --> 00:17:42,120
'Meanwhile, Cara is really struggling.
335
00:17:42,120 --> 00:17:46,600
'Her husband Rob is refusing to dump the sweets treats.'
336
00:17:46,600 --> 00:17:49,640
Right, I'm just going to shove all my stuff over there
337
00:17:49,640 --> 00:17:55,320
so you've got...your stuff and I've got the stuff with less sugar in.
338
00:17:55,320 --> 00:17:59,200
'So they're arranging their cupboards into his and hers.
339
00:17:59,200 --> 00:18:02,920
'For someone who craves sugar, this is asking for trouble.
340
00:18:02,920 --> 00:18:06,320
'But Cara is determined to fight temptation.
341
00:18:06,320 --> 00:18:08,720
'She really wants to kick her sweet habit
342
00:18:08,720 --> 00:18:10,560
'for the sake of her son, Noah.'
343
00:18:10,560 --> 00:18:13,040
He's the ultimate motivation
344
00:18:13,040 --> 00:18:17,120
because I want to be around for him as he gets older.
345
00:18:17,120 --> 00:18:20,840
I don't want to be a burden. I want to be able to do things with him.
346
00:18:20,840 --> 00:18:25,640
I don't want sugar to be haunting us in 20 years' time.
347
00:18:26,720 --> 00:18:29,640
'But there is one thing that's holding Cara back -
348
00:18:29,640 --> 00:18:33,360
'cravings that she just can't beat.'
349
00:18:33,360 --> 00:18:36,760
Did cave in last night and had a bar of Galaxy.
350
00:18:36,760 --> 00:18:39,120
Erm...
351
00:18:39,120 --> 00:18:40,840
No-one knows.
352
00:18:41,880 --> 00:18:43,840
'But why do some of us, like Cara,
353
00:18:43,840 --> 00:18:46,240
'get really strong cravings for sugar?
354
00:18:47,320 --> 00:18:50,800
'I'm taking her to Reading University to find out.
355
00:18:53,440 --> 00:18:55,960
'Neuroscientists here have been studying
356
00:18:55,960 --> 00:18:59,280
'what happens to the brain when you eat sugar.
357
00:18:59,280 --> 00:19:01,560
'And to see what is going on in Cara's head,
358
00:19:01,560 --> 00:19:05,760
'she's being put into an MRI scanner that monitors brain activity.
359
00:19:07,960 --> 00:19:11,240
'Cara is given sugar in the form of a sweet drink
360
00:19:11,240 --> 00:19:14,200
'and changes in her brain are picked up by the scanner.'
361
00:19:18,880 --> 00:19:21,800
OK, so, Cara, this is an image of your brain that we just took
362
00:19:21,800 --> 00:19:23,400
when you were in the scanner.
363
00:19:23,400 --> 00:19:25,680
This is a structural image, and on this
364
00:19:25,680 --> 00:19:27,000
we can see parts of the brain
365
00:19:27,000 --> 00:19:29,360
that we know to be involved in the reward system.
366
00:19:29,360 --> 00:19:31,480
So for example, here we have the striatum,
367
00:19:31,480 --> 00:19:33,880
and this is a part of the brain that reacts
368
00:19:33,880 --> 00:19:36,160
when you have very pleasant experiences,
369
00:19:36,160 --> 00:19:38,360
like when you eat things that you really like,
370
00:19:38,360 --> 00:19:40,960
like sugary foods and sugary drinks.
371
00:19:40,960 --> 00:19:44,440
And so, if we look at this image over here,
372
00:19:44,440 --> 00:19:47,400
this time you can see the actual activity in this part.
373
00:19:47,400 --> 00:19:50,320
So that is the reward centre.
374
00:19:50,320 --> 00:19:52,960
And that's the brain saying, "Ooh, this is really, really nice.
375
00:19:52,960 --> 00:19:54,960
"Wouldn't mind some more of that."
376
00:19:54,960 --> 00:19:57,800
So Cara can happily keep feeding herself sweet things
377
00:19:57,800 --> 00:19:59,960
and the brain will make her feel better.
378
00:19:59,960 --> 00:20:02,680
What do you think, seeing this all mapped out?
379
00:20:02,680 --> 00:20:03,880
It is really interesting
380
00:20:03,880 --> 00:20:08,040
because often I crave, like, sweet things.
381
00:20:08,040 --> 00:20:11,360
But a lot of the time, no matter how much I eat of them,
382
00:20:11,360 --> 00:20:13,960
the craving's still there and I still want more.
383
00:20:13,960 --> 00:20:15,320
Yeah, we are hard-wired
384
00:20:15,320 --> 00:20:19,000
and biologically driven to seek out energy-dense foods.
385
00:20:19,000 --> 00:20:24,200
So all of us have a primeval urge to seek high-energy foods?
386
00:20:24,200 --> 00:20:26,520
- And our brains are telling us that?
- Yeah.
387
00:20:26,520 --> 00:20:31,840
Everybody likes sugary, sweet things because it's a natural drive.
388
00:20:31,840 --> 00:20:35,240
What differentiates people who over-consume those foods
389
00:20:35,240 --> 00:20:36,840
from people who don't,
390
00:20:36,840 --> 00:20:41,480
we don't know what the biological differences are behind that yet.
391
00:20:41,480 --> 00:20:44,360
So are sweet things habit-forming then?
392
00:20:44,360 --> 00:20:47,640
If you have more brain activity underlying this craving
393
00:20:47,640 --> 00:20:51,440
or this reward-seeking behaviour, then you're going to repeat it,
394
00:20:51,440 --> 00:20:54,560
and that makes sense, so that is like a habit, yes.
395
00:20:57,920 --> 00:20:59,720
So, there you have it.
396
00:20:59,720 --> 00:21:02,600
That is why sugar is so hard to give up.
397
00:21:02,600 --> 00:21:06,320
We are hard-wired to enjoy it, to seek it out.
398
00:21:06,320 --> 00:21:08,960
And that was OK in ancient times, I guess,
399
00:21:08,960 --> 00:21:12,520
when food shortages meant that high-energy, sugary foods
400
00:21:12,520 --> 00:21:15,400
were literally the difference between life and death,
401
00:21:15,400 --> 00:21:17,280
but things have changed now
402
00:21:17,280 --> 00:21:21,320
and sweet, cheap, sugary foods are all around us
403
00:21:21,320 --> 00:21:22,840
and that is not good for us
404
00:21:22,840 --> 00:21:25,880
and, frankly, our DNA really isn't helping.
405
00:21:28,920 --> 00:21:32,400
'But if your brain is egging you on to have a sweet treat,
406
00:21:32,400 --> 00:21:35,480
'are there any that are better than others?'
407
00:21:35,480 --> 00:21:39,640
I am confused as to whether any of this stuff
408
00:21:39,640 --> 00:21:42,760
might be better for you than ordinary white sugar.
409
00:21:42,760 --> 00:21:44,600
Right, well, let's have a look.
410
00:21:44,600 --> 00:21:45,720
Here we go.
411
00:21:47,560 --> 00:21:50,560
'You'll often hear that honey is good for you.
412
00:21:50,560 --> 00:21:54,160
'That brown sugar is healthier than white.
413
00:21:54,160 --> 00:21:57,920
'And that maple syrup is not part of the sugar debate.
414
00:21:57,920 --> 00:21:59,400
'But what's the truth?'
415
00:22:00,840 --> 00:22:03,440
So essentially, all of these are the same.
416
00:22:03,440 --> 00:22:06,200
They are all from natural sugars from plants,
417
00:22:06,200 --> 00:22:07,880
refined in different ways.
418
00:22:07,880 --> 00:22:10,400
So it doesn't make any difference which one you use,
419
00:22:10,400 --> 00:22:11,800
it's all just sugar.
420
00:22:11,800 --> 00:22:12,960
I did not know that.
421
00:22:12,960 --> 00:22:15,480
I thought that if I put a teaspoon of honey in my tea,
422
00:22:15,480 --> 00:22:18,920
it would be much better for me than a teaspoon of white sugar.
423
00:22:18,920 --> 00:22:22,080
'Brown sugar simply has a bit of molasses in it
424
00:22:22,080 --> 00:22:26,160
'and has roughly the same calories as white, refined sugar.
425
00:22:26,160 --> 00:22:29,200
'And a level teaspoon of honey in your tea
426
00:22:29,200 --> 00:22:33,120
'will actually have more calories than a level teaspoon of sugar,
427
00:22:33,120 --> 00:22:35,920
'because it has more nutrients and is denser.
428
00:22:37,120 --> 00:22:39,680
'So there's no getting away from it.
429
00:22:39,680 --> 00:22:43,520
'None of these forms of sugar are particularly good for you.
430
00:22:43,520 --> 00:22:45,400
'But there is some better news.
431
00:22:47,280 --> 00:22:50,240
'One of the surprising truths about sugar
432
00:22:50,240 --> 00:22:52,640
'is that, if you do want a sweet treat,
433
00:22:52,640 --> 00:22:55,440
'scientists say that fruit is the answer.
434
00:22:56,480 --> 00:23:00,240
'That's because the naturally occurring sugar fruit contains
435
00:23:00,240 --> 00:23:04,600
'comes with so much goodness, like vitamins, minerals and fibre,
436
00:23:04,600 --> 00:23:08,400
'that it doesn't count towards your recommended daily allowance.'
437
00:23:11,160 --> 00:23:14,720
But sugar in supermarkets isn't just limited to sweet treats.
438
00:23:14,720 --> 00:23:17,920
It's actually in quite a few savoury products as well.
439
00:23:17,920 --> 00:23:21,360
And often with a lot more sugar than you'd think.
440
00:23:24,440 --> 00:23:28,920
I've got a bowl of pad thai noodles here.
441
00:23:28,920 --> 00:23:31,720
It's a savoury dish, obviously so...
442
00:23:31,720 --> 00:23:33,160
What do you reckon, sugar-wise?
443
00:23:34,200 --> 00:23:37,160
- About that much, I think.
- If you'd like to spoon in what you think.
444
00:23:41,960 --> 00:23:44,760
- Two teaspoons of sugar in that dish?
- Yes.
445
00:23:44,760 --> 00:23:48,400
OK, you're a little bit under there because in fact there are...
446
00:23:50,320 --> 00:23:51,680
Oh, stop!
447
00:23:53,320 --> 00:23:56,720
- ..nearly nine and a half teaspoons of sugar.
- What?
448
00:23:56,720 --> 00:23:58,960
- That has nine and a half?
- Uh-huh.
449
00:23:58,960 --> 00:24:00,840
I'm eating those things!
450
00:24:00,840 --> 00:24:02,960
That's probably more than a dessert.
451
00:24:04,760 --> 00:24:07,680
'It's not just ready meals that can have added sugar.
452
00:24:07,680 --> 00:24:09,720
'What about one of the healthier,
453
00:24:09,720 --> 00:24:12,720
'apparently savoury, breakfast cereals?'
454
00:24:12,720 --> 00:24:17,440
- So bran flakes, dry, not very appetising.
- No!
455
00:24:17,440 --> 00:24:19,240
But how many teaspoons of sugar,
456
00:24:19,240 --> 00:24:21,720
if you would expect any at all to be in there?
457
00:24:22,920 --> 00:24:23,960
Er, OK.
458
00:24:28,760 --> 00:24:30,520
- One teaspoon?
- Just the one, yeah.
459
00:24:30,520 --> 00:24:35,680
Just the one. OK. I can tell you that there are in fact...
460
00:24:37,880 --> 00:24:39,840
- Oh, my God.
- ..three teaspoons.
461
00:24:39,840 --> 00:24:42,000
That's horrendous!
462
00:24:42,000 --> 00:24:44,800
Because I have that because I think that's the healthier choice.
463
00:24:46,480 --> 00:24:48,640
'And it doesn't end there.
464
00:24:48,640 --> 00:24:51,240
'This pack of sweet and sour chicken with rice
465
00:24:51,240 --> 00:24:54,480
'contains 12 and a half teaspoons of sugar.'
466
00:24:56,000 --> 00:25:01,400
'And there's over six teaspoons of sugar in this can of baked beans.
467
00:25:01,400 --> 00:25:05,240
'Ideally, that would be your entire sugar intake for one day.
468
00:25:09,080 --> 00:25:11,480
'I'm really surprised how much sugar
469
00:25:11,480 --> 00:25:14,280
'is in some of our supposedly savoury foods.
470
00:25:16,000 --> 00:25:18,680
'I want to know why manufacturers are adding it.
471
00:25:20,640 --> 00:25:24,520
'So I'm visiting an international research facility in Surrey
472
00:25:24,520 --> 00:25:27,120
'where scientists are employed by manufacturers
473
00:25:27,120 --> 00:25:29,840
'to help them create the perfect products.'
474
00:25:32,440 --> 00:25:35,200
So what have we got here, Alice? I presume it's soup.
475
00:25:35,200 --> 00:25:36,440
It's tomato soup
476
00:25:36,440 --> 00:25:39,320
and we've got two different recipes of tomato soup here.
477
00:25:39,320 --> 00:25:42,160
One's got no sugar in it and just a little bit of sugar in the other.
478
00:25:42,160 --> 00:25:44,640
So I'd like you to taste them, see what you think.
479
00:25:44,640 --> 00:25:48,200
OK. Right, so I'll start with this one, I think.
480
00:25:51,720 --> 00:25:54,040
Hmm. Not sure about...
481
00:25:59,960 --> 00:26:03,280
- Mmm.
- That one?
- Yes, that was a "Hmm..." This was an "Mmm."
482
00:26:03,280 --> 00:26:05,920
Well, that one has a little bit of sugar in it,
483
00:26:05,920 --> 00:26:08,280
which I think is interesting, because just a tiny amount
484
00:26:08,280 --> 00:26:12,280
can change the taste profile and make it taste a bit better sometimes.
485
00:26:12,280 --> 00:26:14,320
It actually tastes delicious
486
00:26:14,320 --> 00:26:16,680
and it brings out the taste of the tomatoes to me.
487
00:26:16,680 --> 00:26:18,960
That's good. That's good, it's tomato soup.
488
00:26:18,960 --> 00:26:21,000
But is that a good thing?
489
00:26:21,000 --> 00:26:23,960
Isn't that what the manufacturers are doing,
490
00:26:23,960 --> 00:26:28,920
making people like it with sugar in so they eat more, they buy more,
491
00:26:28,920 --> 00:26:30,920
but they're also getting bigger as well.
492
00:26:30,920 --> 00:26:33,200
Well, they do want to make things that people like,
493
00:26:33,200 --> 00:26:35,000
at the end of the day.
494
00:26:35,000 --> 00:26:38,880
'In fairness to the manufacturers, many are already making attempts
495
00:26:38,880 --> 00:26:41,560
'to reduce the amount of sugar in their products
496
00:26:41,560 --> 00:26:45,400
'and it certainly isn't just the case of the more sugar you put in
497
00:26:45,400 --> 00:26:46,960
'the more you'll sell.
498
00:26:48,560 --> 00:26:51,880
'Scientists here are experts at finding the precise degree
499
00:26:51,880 --> 00:26:54,920
'of sugariness which will appeal to customers,
500
00:26:54,920 --> 00:26:56,800
'the so-called bliss point.'
501
00:26:59,320 --> 00:27:03,160
Today we've got nine testers who are here behind us.
502
00:27:03,160 --> 00:27:06,200
- Sitting behind these...?
- All sitting behind these little screens.
503
00:27:06,200 --> 00:27:09,440
And we have five different recipes of tomato soup,
504
00:27:09,440 --> 00:27:12,920
going from those that have very little sugar in them,
505
00:27:12,920 --> 00:27:16,000
to a little bit more, and a little bit more,
506
00:27:16,000 --> 00:27:20,600
and actually to a stage where some consumers might find it too sweet.
507
00:27:20,600 --> 00:27:23,000
And the purpose of this exercise
508
00:27:23,000 --> 00:27:27,560
is to find that recipe that the majority of them will like.
509
00:27:27,560 --> 00:27:30,800
So what other products would you test in terms of its sweetness
510
00:27:30,800 --> 00:27:33,280
- or added sugar?
- Oh, a huge range of products.
511
00:27:33,280 --> 00:27:36,240
Everything from yoghurts, or cheese or milk,
512
00:27:36,240 --> 00:27:38,840
to ready meals or drinks or confectionary.
513
00:27:43,360 --> 00:27:47,000
So, Alice, our tasters have emerged from their hatches.
514
00:27:47,000 --> 00:27:48,800
They've tasted their soups.
515
00:27:48,800 --> 00:27:50,120
What happens next?
516
00:27:50,120 --> 00:27:52,920
OK, so we're here in our viewing facility.
517
00:27:52,920 --> 00:27:55,840
We can see them but they can't see us.
518
00:27:55,840 --> 00:27:58,360
This is a one-way mirror.
519
00:27:58,360 --> 00:28:01,480
So we can listen in on the sorts of things that they're saying
520
00:28:01,480 --> 00:28:03,480
about our tomato soups
521
00:28:03,480 --> 00:28:07,880
and, in a moment, they'll vote on which one they think
522
00:28:07,880 --> 00:28:10,640
has got just about the right level of sweetness in it.
523
00:28:12,200 --> 00:28:14,720
So let's start off with sample 341, please.
524
00:28:14,720 --> 00:28:17,080
Can you raise your hand if you preferred that sample?
525
00:28:18,240 --> 00:28:23,000
Oh, that's interesting. Nobody has voted for the one with no sugar.
526
00:28:23,000 --> 00:28:25,040
And 646, please?
527
00:28:26,080 --> 00:28:29,360
Four votes for the 3% sugar.
528
00:28:29,360 --> 00:28:31,480
That's the mid-range, isn't it?
529
00:28:31,480 --> 00:28:33,440
And finally what about 763?
530
00:28:35,320 --> 00:28:38,040
And two votes for the 6% sugar.
531
00:28:38,040 --> 00:28:39,920
So the 3% is the winner.
532
00:28:39,920 --> 00:28:41,480
That's the one they prefer.
533
00:28:41,480 --> 00:28:45,720
And that information for the manufacturer of a savoury food
534
00:28:45,720 --> 00:28:48,640
- is priceless really.
- Absolutely. Yes.
535
00:28:51,400 --> 00:28:54,320
Well, I have to say, I'm really surprised
536
00:28:54,320 --> 00:28:56,040
that there's so much science
537
00:28:56,040 --> 00:29:00,920
behind the exact amount of sugar that's being put into our foods.
538
00:29:00,920 --> 00:29:04,400
Of course, ultimately, it's done to make the food taste nicer
539
00:29:04,400 --> 00:29:08,280
so we buy it and it's good for business.
540
00:29:08,280 --> 00:29:11,200
So the question we need to ask ourselves, really, is,
541
00:29:11,200 --> 00:29:14,880
if manufacturers started taking sugar out of foods,
542
00:29:14,880 --> 00:29:17,040
would we still buy their products?
543
00:29:18,880 --> 00:29:22,560
'All this sugar in savoury food is making life difficult
544
00:29:22,560 --> 00:29:25,520
'for acquisitions manager Audrey Cannon.
545
00:29:25,520 --> 00:29:27,360
'With such a busy lifestyle,
546
00:29:27,360 --> 00:29:31,520
'she's come to depend on fast food and ready meals.
547
00:29:31,520 --> 00:29:34,440
'But, with a history of heart disease in the family,
548
00:29:34,440 --> 00:29:37,000
'she's determined to kick the habit.'
549
00:29:37,000 --> 00:29:38,320
I've just got in from work
550
00:29:38,320 --> 00:29:41,600
and normally I would cook some processed food.
551
00:29:41,600 --> 00:29:43,800
Such as these barbecue wedges.
552
00:29:43,800 --> 00:29:46,640
And, as you can see, they've got a lot of barbecue sauce,
553
00:29:46,640 --> 00:29:48,320
but when I checked on the label,
554
00:29:48,320 --> 00:29:50,800
they had three spoonfuls of sugar in. And I was astounded.
555
00:29:50,800 --> 00:29:52,920
I didn't realise. So I'm going to make my own.
556
00:29:55,640 --> 00:29:58,480
'Trying to get her sugar consumption down
557
00:29:58,480 --> 00:30:02,280
'means Audrey is completely rethinking her food choices.'
558
00:30:02,280 --> 00:30:05,000
It's been a big wake-up call to see how much sugar is in what
559
00:30:05,000 --> 00:30:07,040
I feel are healthy foods.
560
00:30:07,040 --> 00:30:10,760
'But it's made the weekly shop a real headache.'
561
00:30:10,760 --> 00:30:13,800
I haven't really found it difficult in what I'm eating, the difficulty
562
00:30:13,800 --> 00:30:16,880
has been in what to buy, and looking at the sugar content as I've
563
00:30:16,880 --> 00:30:20,720
been going round the supermarket - that's been the biggest challenge.
564
00:30:20,720 --> 00:30:24,880
'Audrey is not the only one to struggle with food labelling.
565
00:30:24,880 --> 00:30:26,440
'I do too.
566
00:30:26,440 --> 00:30:29,760
'So how can we know when a product is high in sugar?'
567
00:30:31,200 --> 00:30:35,360
Right, there's a lot of shopping here.
568
00:30:35,360 --> 00:30:38,520
The traffic light system, which is the front of pack system, is great,
569
00:30:38,520 --> 00:30:40,120
because you can see at a glance
570
00:30:40,120 --> 00:30:43,240
if something is red, amber or green for different nutrients.
571
00:30:43,240 --> 00:30:47,120
So take for example these sweet and sour chicken dishes -
572
00:30:47,120 --> 00:30:50,600
all of these are red for sugars on the front.
573
00:30:50,600 --> 00:30:54,760
High sugar value means it has got over 22.5g
574
00:30:54,760 --> 00:30:56,840
in 100g of product.
575
00:30:56,840 --> 00:30:59,320
'Traffic lights make it easy.
576
00:30:59,320 --> 00:31:02,600
'But manufacturers aren't legally obliged to use them.
577
00:31:02,600 --> 00:31:06,560
'Some don't and some also choose to indicate the sugar content
578
00:31:06,560 --> 00:31:11,000
'of a portion rather than per 100g.'
579
00:31:11,000 --> 00:31:15,280
If you take for example this pack of Crunchy Nut Cornflakes, you do
580
00:31:15,280 --> 00:31:18,280
have some nutritional information on the front of the packet, but it's
581
00:31:18,280 --> 00:31:22,160
not colour coded so you can't see at a glance how much sugar is in that.
582
00:31:22,160 --> 00:31:26,120
'With products like this, consumers have to examine the pack
583
00:31:26,120 --> 00:31:28,040
'to find the information
584
00:31:28,040 --> 00:31:31,680
'that some dieticians argue is the most useful.'
585
00:31:31,680 --> 00:31:34,680
If you really want to see how much sugar is in this, you can look at
586
00:31:34,680 --> 00:31:39,760
the back of the pack, and here we can see that for sugars it is 35g.
587
00:31:39,760 --> 00:31:45,360
So that's high-sugar, because it contains more than 22.5g per 100g,
588
00:31:45,360 --> 00:31:47,240
so it's a sugary cereal.
589
00:31:47,240 --> 00:31:51,680
'This type of supermarket homework is particularly revealing
590
00:31:51,680 --> 00:31:55,080
'with savoury products you might have thought were sugar-free.'
591
00:31:55,080 --> 00:31:59,800
You'll see how much sugar it contains - 22.8g per 100g.
592
00:31:59,800 --> 00:32:02,080
So it is a high-sugar product.
593
00:32:02,080 --> 00:32:04,240
Something that you would have on your chips
594
00:32:04,240 --> 00:32:06,880
which you wouldn't associate with sugar.
595
00:32:06,880 --> 00:32:08,960
Yes, something you'd think of as savoury.
596
00:32:08,960 --> 00:32:13,120
'With some products labelled per 100g and some per portion
597
00:32:13,120 --> 00:32:16,960
'and not everyone using the traffic light system, I want to know why
598
00:32:16,960 --> 00:32:21,480
'food manufacturers aren't making sugar content much easier for us.
599
00:32:21,480 --> 00:32:25,080
'So I'm off to see the Food and Drink Federation,
600
00:32:25,080 --> 00:32:27,800
'which represents the industry.'
601
00:32:27,800 --> 00:32:32,360
Do you think if all food producers were made to adhere to
602
00:32:32,360 --> 00:32:36,080
the traffic light system it would help? Because that to me
603
00:32:36,080 --> 00:32:39,200
is clearer than all the other systems that exist.
604
00:32:39,200 --> 00:32:43,440
I don't think there is a single solution to a problem
605
00:32:43,440 --> 00:32:46,440
such as obesity, that is so complex.
606
00:32:46,440 --> 00:32:49,040
But the traffic light system would help, because
607
00:32:49,040 --> 00:32:52,600
if you see red next to sugar content that would make me put it down.
608
00:32:52,600 --> 00:32:55,440
The information that is available on pack,
609
00:32:55,440 --> 00:33:00,080
whether it's through the Reference Intake values, whether it's
610
00:33:00,080 --> 00:33:03,800
through the traffic light system, is clear and is accurate.
611
00:33:03,800 --> 00:33:08,320
Do you not think it would not be a whole lot clearer if the packet
612
00:33:08,320 --> 00:33:13,040
showed how many teaspoons of sugar? Then everyone would understand it.
613
00:33:13,040 --> 00:33:19,200
The reason for the amount of sugar to be labelled per 100g
614
00:33:19,200 --> 00:33:21,920
or per portion in grams,
615
00:33:21,920 --> 00:33:25,600
is in the Food Information for Consumers Regulation,
616
00:33:25,600 --> 00:33:28,360
where all nutrients are treated the same
617
00:33:28,360 --> 00:33:31,480
and a gram is a very well recognised unit.
618
00:33:31,480 --> 00:33:34,600
When if you talk about teaspoons or tablespoons,
619
00:33:34,600 --> 00:33:37,400
would you think four, five, six grams?
620
00:33:41,920 --> 00:33:47,080
Well, it very firmly seems as though all the regulation,
621
00:33:47,080 --> 00:33:49,680
all the information on the packets, most of which most of us
622
00:33:49,680 --> 00:33:53,760
can't make much sense of, is all there for a reason.
623
00:33:53,760 --> 00:33:57,480
It's to educate us and make sure we make the right choices.
624
00:33:57,480 --> 00:34:01,480
But in the end the responsibility is all left to us
625
00:34:01,480 --> 00:34:04,320
and I don't think, with the amount of sugar
626
00:34:04,320 --> 00:34:08,160
they're putting in some foodstuffs, that that...is right.
627
00:34:08,160 --> 00:34:09,600
I really don't.
628
00:34:09,600 --> 00:34:12,960
I think that more onus should be taken by the manufacturers.
629
00:34:16,760 --> 00:34:18,720
'Added sugar in processed food
630
00:34:18,720 --> 00:34:21,760
'means the best way ready-meal aficionado Audrey
631
00:34:21,760 --> 00:34:25,240
'can get her sugar intake down to just six teaspoons a day
632
00:34:25,240 --> 00:34:27,960
'is to cook everything from scratch.
633
00:34:30,320 --> 00:34:34,280
'But, after a day on the road, it's a daunting prospect.'
634
00:34:35,880 --> 00:34:39,880
The time's about half past six and I've just got in from work
635
00:34:39,880 --> 00:34:44,480
and I've now got to think about what I'm going to have for tea.
636
00:34:44,480 --> 00:34:47,120
So I'm feeling a bit sort of frustrated
637
00:34:47,120 --> 00:34:49,680
that I can't just come in and cook something easy,
638
00:34:49,680 --> 00:34:54,560
I've got to prepare and think about it and have plenty of ingredients in the house,
639
00:34:54,560 --> 00:34:59,120
when really all I want to do is come in, have my tea and sit and chill.
640
00:35:00,320 --> 00:35:03,640
'But is there a way for Audrey to have the taste advantages
641
00:35:03,640 --> 00:35:06,720
'of sugar in savoury food in a healthier way
642
00:35:06,720 --> 00:35:09,080
'and without too much hard work?
643
00:35:10,240 --> 00:35:13,560
'I've set nutritionist Christine Bailey this challenge.'
644
00:35:13,560 --> 00:35:17,840
Audrey, you're partial to the odd ready meal, aren't you?
645
00:35:17,840 --> 00:35:19,960
So what tips have you got first of all
646
00:35:19,960 --> 00:35:23,040
about supermarket ready meals, what to avoid?
647
00:35:23,040 --> 00:35:26,520
Well, as you know, a lot of them contain sugar, but particularly
648
00:35:26,520 --> 00:35:30,400
I would say the shop-bought sauces, things like the tomato ketchups,
649
00:35:30,400 --> 00:35:34,680
the sweet chilli sauce, baked beans and sweet and sour sauce.
650
00:35:34,680 --> 00:35:37,320
'The answer it seems is fruit.
651
00:35:37,320 --> 00:35:41,160
'Remember, sugar in fruit doesn't count towards your daily allowance.
652
00:35:41,160 --> 00:35:45,400
'So we're cooking a sweet and sour sauce using the natural sweetness
653
00:35:45,400 --> 00:35:49,280
'of chunks of pineapple to replace refined sugar.
654
00:35:50,360 --> 00:35:55,360
'And, to give it more kick without the calories, just add spices.'
655
00:35:55,360 --> 00:35:59,120
So we're going to actually add... I've got here some chilli,
656
00:35:59,120 --> 00:36:02,320
some garlic, you're doing the ginger.
657
00:36:02,320 --> 00:36:05,240
I'm going to use some onion as well.
658
00:36:05,240 --> 00:36:08,760
And I'm also going to add some Chinese five spice, which has
659
00:36:08,760 --> 00:36:12,160
a lovely sort of Oriental flavour to it.
660
00:36:13,360 --> 00:36:14,960
Throw in some onion, pepper
661
00:36:14,960 --> 00:36:19,040
and soya sauce and we have a low-sugar sweet sauce
662
00:36:19,040 --> 00:36:22,520
to which we could later add a bit of chicken or maybe prawns.
663
00:36:24,680 --> 00:36:26,880
Mmm, that is delicious.
664
00:36:26,880 --> 00:36:30,720
You could use that as a ketchup alternative.
665
00:36:30,720 --> 00:36:34,240
Audrey, you and your busy life, this is simple, isn't it?
666
00:36:34,240 --> 00:36:37,800
It is, because I could have this ready and then just cook the chicken when I get home.
667
00:36:37,800 --> 00:36:41,120
- Just boil some rice, easy.
- Or you could bulk-cook it, couldn't you,
668
00:36:41,120 --> 00:36:45,280
- and put batches...freeze it, whip it out when you get home.
- Yep.
669
00:36:45,280 --> 00:36:48,160
'For Audrey it's problem solved.'
670
00:36:48,160 --> 00:36:51,760
- Mmm!
- Nice, eh?
- Gosh, that tastes sweet as well.
671
00:36:51,760 --> 00:36:54,000
No wonder you're smiling!
672
00:36:54,000 --> 00:36:57,520
- I can't wait to get home and try it.
- It is really delicious.
673
00:37:02,440 --> 00:37:06,680
There's another source of sugar, though, that many of us enjoy.
674
00:37:06,680 --> 00:37:09,520
It's this, fizzy drinks.
675
00:37:09,520 --> 00:37:13,040
Is drinking sugar the same as eating it?
676
00:37:13,040 --> 00:37:16,200
Well, according to some scientists the answer is no.
677
00:37:17,560 --> 00:37:21,080
'Drinks can have a shocking amount of sugar in them and they are one of
678
00:37:21,080 --> 00:37:25,960
'the quickest and easiest ways to see your sugar consumption soar.'
679
00:37:28,480 --> 00:37:31,320
I've got a bottle of ginger beer here for you.
680
00:37:31,320 --> 00:37:32,760
Ooh, my favourite.
681
00:37:32,760 --> 00:37:34,720
- It's your favourite, is it?
- Yes.
682
00:37:34,720 --> 00:37:39,480
I want you to put the number of teaspoons
683
00:37:39,480 --> 00:37:43,480
you think are in this ginger beer into that little pot, please.
684
00:37:51,280 --> 00:37:52,960
That's eight teaspoons?
685
00:37:52,960 --> 00:37:54,880
- Eight.
- That is a lot.
686
00:37:54,880 --> 00:37:58,000
- I know, but...
- But it's nowhere near, actually.
687
00:37:58,000 --> 00:37:59,520
You're kidding!
688
00:37:59,520 --> 00:38:03,360
HE LAUGHS I have that every week.
689
00:38:05,400 --> 00:38:06,720
It's no laughing matter.
690
00:38:06,720 --> 00:38:07,760
It is!
691
00:38:09,320 --> 00:38:11,520
Oh! You're kidding!
692
00:38:11,520 --> 00:38:13,080
I'm not kidding.
693
00:38:13,080 --> 00:38:16,960
- 20 teaspoons in that bottle.
- Ugghhhh!
694
00:38:16,960 --> 00:38:19,080
Don't pass out on me, please.
695
00:38:19,080 --> 00:38:20,920
Fantastic!
696
00:38:20,920 --> 00:38:23,280
That's not fantastic!
697
00:38:24,720 --> 00:38:26,640
'And that's not all.
698
00:38:26,640 --> 00:38:30,200
'This 1.5 litre bottle of strawberry-flavoured water
699
00:38:30,200 --> 00:38:34,040
'contains 18 teaspoons of sugar.
700
00:38:34,040 --> 00:38:40,640
'This 750ml bottle of elderflower sparking water, 13 teaspoons.
701
00:38:40,640 --> 00:38:46,600
'And this half-litre bottle of sports drink, 15 teaspoons of sugar.
702
00:38:46,600 --> 00:38:50,320
'Most orange juice doesn't have any added sugar
703
00:38:50,320 --> 00:38:54,400
'but it still counts towards your daily allowance.
704
00:38:54,400 --> 00:38:57,120
'When you juice a fruit you're getting most of the sugar
705
00:38:57,120 --> 00:38:59,360
'without much of the fibre or bulk.
706
00:38:59,360 --> 00:39:02,920
'So a glass of juice can be packed with far more sugar
707
00:39:02,920 --> 00:39:04,640
'than you might think.
708
00:39:05,840 --> 00:39:08,040
'But how aware of we are this?'
709
00:39:09,200 --> 00:39:12,760
I would like you to ladle into my little bowl there
710
00:39:12,760 --> 00:39:16,800
the number of teaspoons of sugar you think might be in this drink.
711
00:39:16,800 --> 00:39:18,240
OK.
712
00:39:18,240 --> 00:39:20,640
Well, definitely this one.
713
00:39:20,640 --> 00:39:23,160
I want to say it's healthy because it's juice
714
00:39:23,160 --> 00:39:24,920
but I know there is sugar in juice.
715
00:39:28,120 --> 00:39:29,520
Two teaspoons of sugar.
716
00:39:30,760 --> 00:39:33,560
Four, four and a half, five?
717
00:39:33,560 --> 00:39:35,280
OK, two.
718
00:39:35,280 --> 00:39:38,000
I can tell you it is...
719
00:39:38,000 --> 00:39:40,520
Oh!
720
00:39:40,520 --> 00:39:44,000
- No!
- I'm afraid so.
721
00:39:44,000 --> 00:39:45,760
Come on!
722
00:39:45,760 --> 00:39:48,360
Oh, dear! oh, dear!
723
00:39:48,360 --> 00:39:50,920
There's about...
724
00:39:50,920 --> 00:39:53,880
just over eight teaspoons in there.
725
00:39:53,880 --> 00:39:55,800
Gosh, that's an awful lot.
726
00:39:55,800 --> 00:39:58,120
Unbelievable.
727
00:39:58,120 --> 00:40:01,320
- Would you pick that up now, do you think?
- No chance!
728
00:40:01,320 --> 00:40:05,960
'But when it comes to sugar, what is the difference between
729
00:40:05,960 --> 00:40:09,040
'eating oranges and drinking orange juice?
730
00:40:09,040 --> 00:40:12,560
'Well, it has a lot to do with the amount of sugar you can consume
731
00:40:12,560 --> 00:40:15,000
'in a very short time.
732
00:40:15,000 --> 00:40:18,520
'I'm back to meet Marty to find out more.'
733
00:40:18,520 --> 00:40:22,280
Meggy, in front of you you have a litre of orange juice, which is
734
00:40:22,280 --> 00:40:26,520
made from 12 oranges, and in front of you, Kanika, we have 12 oranges.
735
00:40:26,520 --> 00:40:30,560
And what we want you to do is we want you to eat or drink
736
00:40:30,560 --> 00:40:33,960
what is in front of you, as much as you can... It's not a race.
737
00:40:33,960 --> 00:40:36,440
We just want you to eat or drink
738
00:40:36,440 --> 00:40:39,600
until you feel... you've had enough. OK?
739
00:40:39,600 --> 00:40:42,000
- Are you ready?
- Yes.
- Away you go.
740
00:40:44,640 --> 00:40:48,400
- You do like oranges?
- I do, yes.
741
00:40:59,200 --> 00:41:03,160
- I can't do any more, actually.
- You're done?
- You're full, yeah?
742
00:41:03,160 --> 00:41:06,800
- And Meggy's still going.
- Meggy's still going.
743
00:41:06,800 --> 00:41:11,400
So, Meggy, you have drunk three- quarters of a litre of orange juice.
744
00:41:11,400 --> 00:41:13,520
And Kanika, you've had...
745
00:41:13,520 --> 00:41:16,040
- One and a half.
- One and a half oranges.
746
00:41:16,040 --> 00:41:18,320
So what does that mean?
747
00:41:18,320 --> 00:41:20,560
What does that actually mean?
748
00:41:20,560 --> 00:41:25,960
Well, Meggy, you have just drunk approximately 18 teaspoons of sugar.
749
00:41:25,960 --> 00:41:28,480
- Wow. OK.
- OK?
750
00:41:28,480 --> 00:41:30,640
Whereas you have had three,
751
00:41:30,640 --> 00:41:34,600
maybe three and a half, teaspoons of sugar in that.
752
00:41:34,600 --> 00:41:38,040
And the reason that you've managed to eat less
753
00:41:38,040 --> 00:41:40,560
is because the orange is full of fibre as well,
754
00:41:40,560 --> 00:41:43,320
it is chock full of fibre and it's got two things it does.
755
00:41:43,320 --> 00:41:45,320
First of all it keeps you satisfied,
756
00:41:45,320 --> 00:41:48,520
it fills you up much more than the orange juice does.
757
00:41:48,520 --> 00:41:52,800
The thing is, you can't eat as much oranges as you can orange juice.
758
00:41:52,800 --> 00:41:56,040
- I mean, you couldn't eat 12 oranges in a day.
- No.
759
00:41:56,040 --> 00:41:59,360
And the second thing it does is it actually makes the sugar that
760
00:41:59,360 --> 00:42:03,480
you have eaten release very slowly into your blood.
761
00:42:03,480 --> 00:42:08,320
OK, so there are benefits. Despite the fact that fruit has sugar in it
762
00:42:08,320 --> 00:42:10,400
there are benefits to eating fruit.
763
00:42:10,400 --> 00:42:14,360
Definitely. Fruit is full of fibre, vitamins, it's great for you.
764
00:42:14,360 --> 00:42:18,040
Fruit juice on the other hand, in moderation it's good for you,
765
00:42:18,040 --> 00:42:20,440
but just be aware of the sugar that's in it.
766
00:42:20,440 --> 00:42:24,480
'So, without realising it, not only has Meggy managed to drink
767
00:42:24,480 --> 00:42:28,200
'five times the sugar that Kanika has eaten,
768
00:42:28,200 --> 00:42:32,440
'it will get into her blood stream super-fast, causing a sugar rush.
769
00:42:39,920 --> 00:42:43,160
'The Copper Box Arena in London's Olympic Park.
770
00:42:43,160 --> 00:42:47,480
'Two netball teams are helping us with a fascinating experiment which
771
00:42:47,480 --> 00:42:49,760
'gets to the very heart of the truth
772
00:42:49,760 --> 00:42:52,320
'about sugary drinks - their effect on appetite.
773
00:42:54,520 --> 00:42:58,440
'Some drinks can have as many calories in them as a meal.
774
00:42:58,440 --> 00:43:00,720
'But will these liquid sugar calories
775
00:43:00,720 --> 00:43:02,760
'fill you up like eating food will?
776
00:43:05,600 --> 00:43:09,000
'Dr Jason Gill from the University of Glasgow Medical School
777
00:43:09,000 --> 00:43:11,000
'is going to help me find out.'
778
00:43:12,160 --> 00:43:14,560
So what's the experiment about, Jason?
779
00:43:14,560 --> 00:43:17,240
OK, the experiment today is all about sugar in drinks.
780
00:43:17,240 --> 00:43:21,280
We have two netball teams here. We're going to give one of them a drink with sugar after the game
781
00:43:21,280 --> 00:43:24,560
and give the other group a sugar-free version of the same drink.
782
00:43:24,560 --> 00:43:28,840
And then we're going to give them an all-you-can-eat buffet and see how much they choose to eat at that.
783
00:43:28,840 --> 00:43:32,520
OK, I would guess that the team that's given the drink
784
00:43:32,520 --> 00:43:35,520
with sugar in would therefore eat less food.
785
00:43:35,520 --> 00:43:38,920
That's what you'd think. We'll see whether that is actually the case.
786
00:43:38,920 --> 00:43:41,760
Do they eat fewer calories because they've already consumed
787
00:43:41,760 --> 00:43:43,880
- some calories in their drink beforehand?
- OK.
788
00:43:46,520 --> 00:43:48,720
So we've got the red ones for the red team
789
00:43:48,720 --> 00:43:51,680
and the blue ones for the blue team, and all I want you to do
790
00:43:51,680 --> 00:43:55,520
is take a bottle and drink all of it before you leave the court.
791
00:43:55,520 --> 00:43:57,520
So, if you'd like to help yourself.
792
00:44:00,560 --> 00:44:05,360
'What the red team doesn't know is that they're guzzling sugary
793
00:44:05,360 --> 00:44:08,920
'blackcurrant squash, which is packed full of calories.
794
00:44:08,920 --> 00:44:13,520
'The blue team, equally unknowing, are drinking no calories at all.
795
00:44:13,520 --> 00:44:17,360
'But will the red team, consuming all those extra calories
796
00:44:17,360 --> 00:44:20,400
'through drink, eat less than the team that has had zero?
797
00:44:26,120 --> 00:44:30,080
'When the girls have had their fill they're asked to leave the room.
798
00:44:32,360 --> 00:44:35,920
'And while they're out we carefully weigh everything left on the table
799
00:44:35,920 --> 00:44:40,160
'to calculate the amount of calories each team has consumed.
800
00:44:42,160 --> 00:44:44,360
'They're in for a shock.'
801
00:44:44,360 --> 00:44:46,600
We gave you these two drinks beforehand
802
00:44:46,600 --> 00:44:50,200
but you didn't know that this drink had sugar in it
803
00:44:50,200 --> 00:44:53,440
and this drink was a sugar-free version of the same drink.
804
00:44:53,440 --> 00:44:56,000
LAUGHTER
805
00:44:56,000 --> 00:44:58,280
And then we had you at this buffet
806
00:44:58,280 --> 00:45:00,800
and we weighed out all the food beforehand and weighed out what
807
00:45:00,800 --> 00:45:04,600
you had at the end and we calculated how many calories you consumed.
808
00:45:04,600 --> 00:45:09,960
And this table consumed 1,000 calories more in total
809
00:45:09,960 --> 00:45:12,560
than this table. LAUGHTER
810
00:45:16,720 --> 00:45:19,360
And that is entirely because of the sugar content in the drink,
811
00:45:19,360 --> 00:45:20,840
that's the difference?
812
00:45:20,840 --> 00:45:23,160
Yeah, the difference is the sugar in the drink.
813
00:45:23,160 --> 00:45:25,680
So when you drink the sugar in the drink, you consume
814
00:45:25,680 --> 00:45:28,760
the calories easily, but your body doesn't really sense them very well
815
00:45:28,760 --> 00:45:30,320
so they don't make you feel full,
816
00:45:30,320 --> 00:45:33,400
so when you go to eat you don't eat any less food because the calories
817
00:45:33,400 --> 00:45:36,000
don't make you feel full from the drink you had beforehand.
818
00:45:36,000 --> 00:45:38,520
So what does that mean in terms of obesity?
819
00:45:38,520 --> 00:45:41,240
Well, we know that sugar-sweetened drinks are a big determinant
820
00:45:41,240 --> 00:45:43,320
of obesity - the fact that you're drinking
821
00:45:43,320 --> 00:45:46,200
lots of these drinks is one of the big things responsible
822
00:45:46,200 --> 00:45:49,560
for the fact that we're all getting fatter, particularly children.
823
00:45:51,600 --> 00:45:53,640
'People who have lots of sugar
824
00:45:53,640 --> 00:45:56,720
'in their diets do tend to put on weight.
825
00:45:56,720 --> 00:45:59,480
'And that's partly because the calories in sugary things,
826
00:45:59,480 --> 00:46:03,920
'especially sugary drinks, aren't the best for making you feel full.
827
00:46:03,920 --> 00:46:06,560
'So you're more likely to carry on eating
828
00:46:06,560 --> 00:46:09,760
'and therefore take on more calories.
829
00:46:11,680 --> 00:46:15,680
'Simon used to down up to seven cans of fizzy drink a day
830
00:46:15,680 --> 00:46:19,640
'and the calories in them have been a contributing factor to him
831
00:46:19,640 --> 00:46:22,400
'developing fatty liver disease.
832
00:46:22,400 --> 00:46:26,880
'He's been trying to go cold turkey and not drink any fizzy pop
833
00:46:26,880 --> 00:46:31,240
'at all, but he appears to be having withdrawal symptoms.'
834
00:46:31,240 --> 00:46:33,320
I have been a bit more tired than usual
835
00:46:33,320 --> 00:46:36,640
but I expect that's probably more likely to do with the fact that
836
00:46:36,640 --> 00:46:42,080
I'm not wired permanently from sugar, which I was, clearly.
837
00:46:43,280 --> 00:46:46,600
I feel a little bit on edge at the minute.
838
00:46:46,600 --> 00:46:48,080
Twitchy, sort of...
839
00:46:49,520 --> 00:46:50,560
Yeah.
840
00:46:51,560 --> 00:46:54,200
My attention span isn't as..
841
00:46:55,240 --> 00:46:56,880
..good...
842
00:46:56,880 --> 00:47:00,240
'And Simon isn't alone with his habit.
843
00:47:00,240 --> 00:47:05,440
'Your average Brit gets through 50 litres of sugary drink in a year.
844
00:47:05,440 --> 00:47:08,400
'So I'm back at Leatherhead Food Lab
845
00:47:08,400 --> 00:47:10,880
'to see what that really means
846
00:47:10,880 --> 00:47:13,760
'and whether there's an alternative.
847
00:47:15,560 --> 00:47:19,320
'This is what 50 litres of water looks like.
848
00:47:19,320 --> 00:47:21,960
'And this is the amount of sugar you have to add
849
00:47:21,960 --> 00:47:24,640
'to make it as sweet as your average soft drink -
850
00:47:24,640 --> 00:47:27,960
'nearly 5.5 kilos.'
851
00:47:27,960 --> 00:47:29,600
SHE GASPS
852
00:47:29,600 --> 00:47:31,440
Crikey.
853
00:47:33,400 --> 00:47:37,160
Oh, my goodness me, all that sugar.
854
00:47:48,360 --> 00:47:51,040
- Yeah, that is sweet.
- Very sweet.
855
00:47:51,040 --> 00:47:52,480
Hmm.
856
00:47:52,480 --> 00:47:55,640
I feel it sticking to my teeth, yes, that is sweet.
857
00:47:58,560 --> 00:48:03,640
'We're going to swap that tub of water for another one.
858
00:48:03,640 --> 00:48:07,240
'Now let's try an experiment.'
859
00:48:07,240 --> 00:48:09,960
OK, so we have the same amount of water here
860
00:48:09,960 --> 00:48:15,000
and I'm going to put in 10g of this artificial sweetener,
861
00:48:15,000 --> 00:48:18,360
Sucralose, so I'll chuck it in and we'll see what it tastes like.
862
00:48:18,360 --> 00:48:19,680
Chuck it in.
863
00:48:24,080 --> 00:48:27,760
OK, all of it's in. That's mixing up.
864
00:48:27,760 --> 00:48:31,800
Right, Alice, it's time for us to taste this strange concoction now.
865
00:48:31,800 --> 00:48:33,280
That's yours.
866
00:48:36,440 --> 00:48:37,800
Right.
867
00:48:41,360 --> 00:48:44,800
- Gosh, that's definitely as sweet as the sugar one.
- Yeah.
868
00:48:44,800 --> 00:48:48,400
And yet all that sugar that went into the other one,
869
00:48:48,400 --> 00:48:51,880
5.4 kilos, and 10 grams of your artificial sweeteners.
870
00:48:51,880 --> 00:48:53,640
10 grams of the Sucralose.
871
00:48:53,640 --> 00:48:58,880
That's because it's 500 times sweeter than the sugar that we used.
872
00:48:58,880 --> 00:49:01,600
But the only thing that would make alarm bells ring
873
00:49:01,600 --> 00:49:05,200
with a lot of people is it's an artificial sweetener.
874
00:49:05,200 --> 00:49:08,360
Along with artificial sweeteners comes all sorts of stories,
875
00:49:08,360 --> 00:49:10,360
links to ill-health...
876
00:49:10,360 --> 00:49:11,880
Well, it is a sweetener,
877
00:49:11,880 --> 00:49:17,360
but all sweeteners are rigorously tested and very tightly regulated.
878
00:49:17,360 --> 00:49:19,680
They are tested and tested and tested
879
00:49:19,680 --> 00:49:23,080
and it takes years to develop a sweetener for use in food.
880
00:49:23,080 --> 00:49:27,200
So we have to be very sure that they are safe to use in food
881
00:49:27,200 --> 00:49:29,960
before we'd be allowed to use them.
882
00:49:29,960 --> 00:49:32,680
'Artificial sweeteners undergo meticulous testing
883
00:49:32,680 --> 00:49:35,680
'by scientists, which is then reviewed
884
00:49:35,680 --> 00:49:38,240
'by the European Food Safety Authority
885
00:49:38,240 --> 00:49:40,600
'before they can be used in food and drink.
886
00:49:40,600 --> 00:49:44,680
'And leading scientific groups like Cancer Research UK
887
00:49:44,680 --> 00:49:48,240
'say there's strong evidence that they are safe for humans.
888
00:49:49,600 --> 00:49:51,520
'Although the debate rages on,
889
00:49:51,520 --> 00:49:54,320
'the science seems to indicate that the 20,000 calories
890
00:49:54,320 --> 00:49:58,240
'consumed by the average Brit in a year from sugary drinks
891
00:49:58,240 --> 00:50:01,040
'are much more likely to cause you health issues
892
00:50:01,040 --> 00:50:04,360
'than a tiny amount of replacement sweetener.
893
00:50:10,640 --> 00:50:14,880
'Our four volunteers are reaching the end of their low-sugar diet.
894
00:50:14,880 --> 00:50:18,360
'And they're coming up with their own solutions.
895
00:50:18,360 --> 00:50:23,040
'Former fizzy-drink junkie Simon has been trying out fruit teas
896
00:50:23,040 --> 00:50:27,080
'and flavouring water with large chunks of fruit.
897
00:50:29,160 --> 00:50:32,880
'Eventually, through trial and error, he's made the breakthrough.'
898
00:50:34,600 --> 00:50:39,200
Lemon, mint - it is really, really refreshing.
899
00:50:39,200 --> 00:50:44,080
It tastes like a sensation compared with normal water.
900
00:50:44,080 --> 00:50:46,800
'Just by cutting out the fizzy drinks
901
00:50:46,800 --> 00:50:49,200
'Simon has dramatically reduced
902
00:50:49,200 --> 00:50:53,440
'his sugar intake and he thinks he can feel the benefits already.'
903
00:50:56,000 --> 00:50:59,400
When your pants are falling down in public, that's a good sign
904
00:50:59,400 --> 00:51:02,320
that you've lost weight, and that has happened.
905
00:51:02,320 --> 00:51:07,160
'Audrey has become the home-cooking queen, preparing everything
906
00:51:07,160 --> 00:51:10,960
'she eats from scratch and using the internet to track down more
907
00:51:10,960 --> 00:51:15,080
'sugar-free fast food, like do-it-yourself hummus.'
908
00:51:15,080 --> 00:51:17,400
Basically, you just open a can of chickpeas,
909
00:51:17,400 --> 00:51:19,880
add a few things to it and put it in a blender.
910
00:51:21,080 --> 00:51:23,200
Totally home-made hummus.
911
00:51:23,200 --> 00:51:25,000
And it's absolutely delicious.
912
00:51:25,000 --> 00:51:28,160
- What do you think?
- Looking slim.
- No sugar.
913
00:51:28,160 --> 00:51:30,120
'Rick is doing well.
914
00:51:30,120 --> 00:51:34,680
'He has completely stopped eating sugary treats during the day
915
00:51:34,680 --> 00:51:38,480
'but is consoling himself with a bit more night-time cheer,
916
00:51:38,480 --> 00:51:41,640
'relaxing down the pub over a couple of pints
917
00:51:41,640 --> 00:51:46,000
'and hoping he'll still make the grade.'
918
00:51:46,000 --> 00:51:47,880
Are you eating your rice?
919
00:51:47,880 --> 00:51:51,040
'And self-confessed sugar addict Cara?
920
00:51:51,040 --> 00:51:54,600
'She's cut out the biscuits, the cake and sweets
921
00:51:54,600 --> 00:51:56,600
'through sheer willpower.'
922
00:51:56,600 --> 00:52:00,280
There is going to be things that come up, like Noah's birthday,
923
00:52:00,280 --> 00:52:03,280
when I'm going to have cake and I'm going to have sweet stuff,
924
00:52:03,280 --> 00:52:05,200
but I can deal with those days now,
925
00:52:05,200 --> 00:52:09,600
whereas before it would have been every day rather than just one day.
926
00:52:12,960 --> 00:52:17,280
'After six weeks, our low-sugar experiment is over
927
00:52:17,280 --> 00:52:20,640
'and my volunteers are back at Newcastle University
928
00:52:20,640 --> 00:52:23,720
'for the same series of tests they had at the start.
929
00:52:24,720 --> 00:52:28,760
'Rick has gone from eating 29 teaspoons of sugar a day
930
00:52:28,760 --> 00:52:32,640
'to seven, narrowly missing out on his six-a-day target
931
00:52:32,640 --> 00:52:35,680
'but still well within current guidelines.'
932
00:52:35,680 --> 00:52:37,360
Step on the scale for me.
933
00:52:37,360 --> 00:52:42,400
'Cara, however, is down from 28 teaspoons a day to just three.
934
00:52:42,400 --> 00:52:48,360
'Audrey, from 23 teaspoons to a quarter of a teaspoon.
935
00:52:49,520 --> 00:52:54,640
'And Simon has gone from a massive 39 teaspoons of sugar a day
936
00:52:54,640 --> 00:52:57,200
'to just a quarter of a teaspoon.
937
00:52:59,520 --> 00:53:04,160
'All four were at risk of heart disease and type-2 diabetes.
938
00:53:07,240 --> 00:53:11,760
'So what has their new low-sugar regime done to their health?
939
00:53:15,360 --> 00:53:19,280
'Cara and Audrey's results are very similar.'
940
00:53:19,280 --> 00:53:22,600
The headline of it all is that you've lost
941
00:53:22,600 --> 00:53:27,120
- just over six kilos in weight, or just over a stone.
- Right.
942
00:53:27,120 --> 00:53:30,840
So you've lost about five kilos, which is nearly a stone,
943
00:53:30,840 --> 00:53:32,960
- so well done!
- Thank you.
944
00:53:32,960 --> 00:53:36,120
The changes that you have made to your diet by reducing sugar
945
00:53:36,120 --> 00:53:39,960
have substantially reduced your risk of conditions like heart disease
946
00:53:39,960 --> 00:53:43,520
and type-2 diabetes, as well as the wonderful things
947
00:53:43,520 --> 00:53:45,000
it's done for your metabolism.
948
00:53:45,000 --> 00:53:49,040
When you first came through we were looking quite a lot at
949
00:53:49,040 --> 00:53:53,440
how your body was processing the sugar, and I'm pleased to be able to
950
00:53:53,440 --> 00:53:56,520
tell you that, from the blood sugar results that we've taken, you've
951
00:53:56,520 --> 00:54:01,440
improved hugely, which is relieving a lot of the stress on your pancreas.
952
00:54:01,440 --> 00:54:05,600
'So Cara and Audrey have dramatically improved their health
953
00:54:05,600 --> 00:54:07,840
'by cutting back on sugar.
954
00:54:07,840 --> 00:54:11,880
'Rick, however, despite not eating any Indian sweets,
955
00:54:11,880 --> 00:54:14,320
'hasn't lost any weight at all.'
956
00:54:14,320 --> 00:54:17,320
Rick, you have substantially reduced the amount of sugar
957
00:54:17,320 --> 00:54:21,520
you take in from 29 spoonfuls down to seven,
958
00:54:21,520 --> 00:54:25,680
but at that same time you have increased your alcohol intake
959
00:54:25,680 --> 00:54:29,280
and so any benefits that you would have had from reducing your sugar
960
00:54:29,280 --> 00:54:32,240
are taken away because you're taking in more alcohol.
961
00:54:32,240 --> 00:54:34,600
Got it, yeah.
962
00:54:34,600 --> 00:54:38,160
'The volunteer Mike was most concerned about was Simon.
963
00:54:38,160 --> 00:54:42,960
'He was showing signs of potentially fatal fatty liver disease.
964
00:54:42,960 --> 00:54:45,760
'His challenge was the greatest of all.'
965
00:54:47,360 --> 00:54:51,760
You've managed to lose just over six kilos, which is just over a stone.
966
00:54:51,760 --> 00:54:53,560
- Good.
- Well done.
967
00:54:53,560 --> 00:54:57,920
Now, I'm pleased to tell you that the markers we had for
968
00:54:57,920 --> 00:55:02,240
- fatty liver disease have gone down by 40 to 70 per cent.
- Good.
969
00:55:02,240 --> 00:55:04,400
That's more than good!
970
00:55:04,400 --> 00:55:06,520
Yes, that was the most concerning thing.
971
00:55:06,520 --> 00:55:08,600
And I couldn't be prouder of you. Well done.
972
00:55:08,600 --> 00:55:10,080
Thanks very much.
973
00:55:19,080 --> 00:55:21,160
'It's been a huge challenge.
974
00:55:23,080 --> 00:55:26,600
'But for all four of our volunteers
975
00:55:26,600 --> 00:55:31,120
'it's just the start of a whole new lifestyle.'
976
00:55:31,120 --> 00:55:32,920
I'm really proud of myself
977
00:55:32,920 --> 00:55:36,920
and I'm definitely going to continue with it.
978
00:55:36,920 --> 00:55:40,360
I feel now that I've kind of sickened myself with sweet stuff.
979
00:55:40,360 --> 00:55:42,000
It seems bizarre
980
00:55:42,000 --> 00:55:45,840
but is it worth risking my health for a bar of chocolate?
981
00:55:48,640 --> 00:55:54,960
Yes, you can socialise, be a Sikh, be an Indian, be a Geordie
982
00:55:54,960 --> 00:55:56,960
and cut out the sugar.
983
00:55:56,960 --> 00:55:59,560
You've just got to be a little bit more aware
984
00:55:59,560 --> 00:56:02,800
and not give in to the peer and social pressures that are there,
985
00:56:02,800 --> 00:56:05,120
which is something I really need to do.
986
00:56:06,480 --> 00:56:10,840
Obviously I have a long way to go but, because the first steps are
987
00:56:10,840 --> 00:56:14,480
the most difficult ones, I'm already moving that way so I'll continue.
988
00:56:15,640 --> 00:56:20,520
If you come back in a year's time I'll be half the man I am now.
989
00:56:21,600 --> 00:56:23,880
I've actually gone down two dress sizes.
990
00:56:23,880 --> 00:56:26,760
I don't mind going shopping and buying new clothes.
991
00:56:26,760 --> 00:56:29,200
I have no problem putting them in the charity bag
992
00:56:29,200 --> 00:56:31,360
because I'm never going to wear them again
993
00:56:31,360 --> 00:56:33,600
because I'm never going to be like that again.
994
00:56:37,320 --> 00:56:41,120
The truth about sugar is that it can pile on the pounds
995
00:56:41,120 --> 00:56:42,840
frighteningly quickly.
996
00:56:42,840 --> 00:56:46,240
And all that extra weight can lead to a whole host
997
00:56:46,240 --> 00:56:48,760
of very serious health problems.
998
00:56:48,760 --> 00:56:53,680
It isn't the only culprit - too much of most foods will make you fat.
999
00:56:53,680 --> 00:56:57,160
But I think sugar is the thing many of us tend
1000
00:56:57,160 --> 00:57:01,880
to binge on. Your body craves it and it often doesn't fill you up.
1001
00:57:03,440 --> 00:57:06,800
While most things, we know, are OK in moderation,
1002
00:57:06,800 --> 00:57:11,560
with sugar we really do seem to be hard-wired for excess.
1003
00:57:11,560 --> 00:57:17,600
So, sorry, but this time you really can't have your cake and eat it.
1004
00:57:21,680 --> 00:57:24,880
'Next time, the surprising truth about calories.
1005
00:57:24,880 --> 00:57:29,360
'We'll reveal why the numbers on the packet are often wrong.
1006
00:57:29,360 --> 00:57:31,920
'And how you can cut calories
1007
00:57:31,920 --> 00:57:35,880
'without cutting out your favourite treats.'
1008
00:57:35,880 --> 00:57:40,640
# I want a little sugar in my bowl
1009
00:57:42,800 --> 00:57:49,840
# I want a little sweetness down in my soul
1010
00:57:49,840 --> 00:57:55,800
# I could stand some loving, oh, so bad... #
80883
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