You may be fooled into thinking food in supermarket ‘free from’ aisles are healthy because they don’t contain dairy, gluten or wheat.
But MailOnline can reveal dozens of the section’s popular products have a higher sugar percentage content than most chocolate biscuits.
The NHS says any food made up of more than 22.5 per cent of total sugars per 100g is too much.
But some items in the free from aisle, including health bars, energy treats and dairy-free baked goods, had more than double that amount.
Nakd’s Blueberry Muffin bar, which is made from the fruit, served up 18.2g of the sweet stuff (52 per cent) in one tiny 35g bar.
That’s the same as four McVitie’s Chocolate Chip Hob Nobs (4.2g) or four Digestive Dark Chocolate biscuits (4.6g).
A side-by-side comparison of the free from aisle and biscuit section in Sainsbury’s showed 30 products marketed as ‘healthy’ had a higher sugar percentage than a packet of McVitie’s Chocolate Hob Nobs.
A side-by-side comparison of the free from aisle and biscuit section in Sainsbury’s showed 30 products marketed as ‘healthy’ had a higher sugar percentage than a packet of McVitie’s Chocolate Hob Nobs
The claim is ‘health’ snacks are better for us because they are made up of ‘natural sugars’ from fruit, as opposed to refined sugars in biscuits.
But the NHS warns that all sugar is bad in high doses because it acts on the body in the same way.
Experts say it’s better to get natural sugars from wholefoods such as fruit, rather than products with other additives.
Dr Aseem Malhotra, a consultant cardiologist and co-founder of Action On Sugar, told MailOnline the maximum daily intake should be ‘no more than six teaspoons of sugar a day – regardless of whether they are natural or free sugars’.
‘They both have the same effect on increasing heart disease risk if consumed in high concentration,’ he said.
Dr Yvonne Bishop, a clinical nutritional therapist, said free from doesn’t necessarily mean healthy.
She added: ‘I find, every day, that my clients are horrified by the amount of sugar in snacks they chose because they looked like healthy choices, and were displayed in the Free From or health food sections of the supermarket.
‘The Free From section may be free from the allergen that needs avoiding but is often packed with sugar.
‘We need quick-to-understand food labels and I think we should label the sugar in our food by teaspoons as we can all visual that.
Nakd’s Blueberry Muffin bar, which is made from the fruit, served up 18.2g of the sweet stuff (52 per cent) in one tiny 35g bar
Livia’s Salted Caramel Millionaire Squares contained 27.1g of sugar – more than five teaspoons – per 60g packet
‘Different sugars are processed slightly differently in the body, and so bring slightly different health risks.
‘But generally sugar is still sugar and overeating it brings health risks including obesity, diabetes and heart disease.’
Dr Bishop said consumers should steer clear of health bars that are made with mostly dates or raisins.
She added: ‘Using fruits instead of sugar does of course bring some powerful, health-boosting antioxidants.
‘But it’s important to choose fruits with a lower glycaemic load as this determines how quickly we will release the sugar in our portion of food, and how disruptive the blood sugar high and low will be.
‘Dates and raisins are the most popular choices for bought and home-made snack bars, but they come with a high glycaemic load.’
Analysis showed Trek’s Peanut Power Wholefood bar was crammed with 21.1g of sugar. That’s almost four times the amount in a McVitie’s Caramel Chocolate Digestive (5.3g)
Having too much sugar in the blood for long periods of time can cause serious health problems if it’s not treated.
Known as hyperglycemia, it can damage the vessels that supply blood to to vital organs, which can increase the risk of heart disease, strokes and type 2 diabetes.
Dr Bishop said: ‘Snacks made with these [high glycaemic loads] can often have half of their calories coming from sugar.
‘Instead, look for bars sweetened with low glycaemic load fruits like cherries or plums.
‘Good old dried plums shouldn’t be forgotten, they have a nice low glycaemic load and they’re packed with vitamins, minerals and antioxidants.’
Analysis showed Nakd’s Strawberry Sundae, Banoffee Pie, Gingerbread, Caramel Fruit & Nut Nibbles and Lemon Drizzle flavours were all made up of more than 50 per cent sugar.
They each had upwards of 17g of the sweet stuff – more than four teaspoons – per 35g bar.
Livia’s Salted Caramel Millionaire Squares contained 27.1g of sugar – more than five teaspoons – per 60g packet. It means 45.1 per cent of its entire ingredients are sugar.
Similarly, the firm’s Chocolate Orange flavour has 26.8g of sugar, accounting for 44.6 per cent of its ingredients.
Analysis showed Trek’s Peanut Power Wholefood bar was crammed with 21.1g of sugar.
That’s almost four times the amount in a McVitie’s Caramel Chocolate Digestive (5.3g).
A gluten-free Eat Natural Dark Chocolate with Cranberries & Macadamias (45g) was made up of 35 per cent of sugar, around 16g.
By comparison, a Sainsbury’s Dark Chocolate Digestive has 4g of sugar, making up 24 per cent of its ingredients.
Dr Abbi Lulsegged, a consultant physician who specialises in diabetes, said: ‘Out of all the major food groups, sugars get absorbed quicker into the blood stream than protein and fats.
‘This rapid arrival of sugar into the blood stream can potentially cause too much insulin, the hormone that reduces blood sugars and prevents diabetes, to be released.’
A Which? investigation in September found sugar was also being increasingly hidden behind innocuous-sounding aliases, making it harder to spot and avoid.
Its report discovered the white stuff was being disguised as coconut blossom nectar, oat syrup, agave, date syrup and grape sugar on labels.
Other forms of sugar were listed as hydrolysed starch, dextrose – a sugar produced from corn – and levulos, essentially another name for fructose.
These are often found in foods that may be perceived as healthier options, such as protein balls or energy bars.
Some of these sugars may slightly differ in their nutrient make-up, colour or taste.
But it doesn’t matter if the label says nectar or syrup, refined or unrefined, brown or white – they all pose the same risks to the body if consumed in high doses.
Product Name | Serving size (g) | Calories per serving | Sugar per serving (g) | Sugar per 100g (%) | |
---|---|---|---|---|---|
Deliciously Ella Hazelnut Nut Butter Ball | 36 | 162 | 12.6 | 35% | |
Deliciously Ella Cocoa & Almond Energy Ball | 40 | 162 | 16.7 | 41.7% | |
Deliciously Ella Cashew & Ginger Energy Ball | 40 | 157 | 16.2 | 40.5% | |
Deliciously Ella Double Chocolate Caramel Cups | 36 | 162 | 10.9 | 30.2% | |
Nibble Mint Choc Chip Brownie Bites | 24 | 95 | 4.1 | 17% | |
Nibble Choc Orange Brownie Bites | 24 | 94 | 3.8 | 16% | |
Nibble Choc Walnut Brownie Bites | 24 | 98 | 4 | 17% | |
Livia’s Chocolate & Orange Millionaire Squares | 60 | 212 | 26.8 | 44.6% | |
Livia’s Salted Caramel Millionaire Squares | 60 | 212 | 27.1 | 45.1% | |
Livia’s Raw Cookie Dough Nugglets | 35 | 127 | 13.9 | 39.8% | |
Meridian Peanut Bars | 40 | 179 | 11.1 | 27.8% | |
The Primal Pantry Hazelnut & Cocoa | 45 | 192 | 17.5 | 38.9% | |
The Primal Pantry Coconut & Macadamia | 45 | 208 | 14.7 | 33.1% | |
Pulsin Orange Choc Chip Fruity Oat Bar | 25 | 87 | 7.4 | 29.6% | |
Missfits Coconut Protein Wonderballs | 35 | 133 | 6.7 | 29% | |
Missfits Cocoa Protein Wonderballs | 35 | 124 | 8.1 | 23.2% | |
Nakd Bar Bakewell Tart | 35 | 137 | 16 | 45.6% | |
Nakd Bar Carrot Cake | 35 | 148 | 15.6 | 44.5% | |
Nakd Bar Lemon Drizzle | 35 | 133 | 17.7 | 50.6% | |
Nakd Bar Gingerbread | 35 | 157 | 11.6 | 33% | |
Nakd Bar Cashew Cookie | 35 | 143 | 13.7 | 39.2% | |
Nakd Bar Blueberry Muffin | 35 | 130 | 18.2 | 52% | |
Nakd Bar Cocoa Coconut | 35 | 133 | 16.7 | 47.8% | |
Nakd Bar Peanut Delight | 35 | 149 | 13.6 | 38.8% | |
Nakd Bar Peacan Pie | 35 | 156 | 12 | 34.4% | |
Nakd Bar Cocoa Orange | 35 | 145 | 13.6 | 38.9% | |
Nakd Bar Cocoa Delight | 35 | 135 | 15.9 | 45.3% | |
Nakd Bar Banoffee Pie | 35 | 129 | 17.9 | 51.1% | |
Nakd Bar Strawberry Sundae | 35 | 130 | 18.1 | 51.6% | |
Nakd Bar Salted Caramel | 35 | 124 | 17.7 | 50.5% | |
Nakd Salted Caramel Fruit & Nut Nibbles | 35 | 138 | 20.2 | 50.5% | |
Trek Cocoa & Oat Protein Flapjack | 50 | 234 | 13.5 | 27.9% | |
Trek Original Oat Protein Flapjack | 50 | 217 | 12.2 | 24.4% | |
Trek Original Cocoa Coconut Protein Flapjack | 50 | 234 | 13.5 | 27.2% | |
Trek Cocoa Chaos Wholefood Bar | 55 | 186 | 22.8 | 41.40% | |
Trek Cocoa Raisin Protein Flapjack | 50 | 222 | 14.8 | 29.6% | |
Trek Peanut Power Wholefood Bar | 55 | 203 | 21.1 | 38.4% | |
Trek Dark Chocolate and Sea Salt Protein Nut Bar | 40 | 213 | 4.9 | 11.7% | |
Trek Dark Chocolate and Orange Protein Nut Bar | 40 | 213 | 4.7 | 12.3% | |
Eat Natural Protein Packed Salted Caramel & Peanuts | 45 | 223 | 8.9 | 19.7% | |
Eat Natural Dark Chocolate | 45 | 215 | 15.9 | 35.4% | |
Eat Natural Almond & Apricot | 50 | 238 | 15.6 | 31.2% | |
Eat Natural Cashew & Blueberry | 45 | 218 | 16.1 | 35.8% | |
Eat Natural Peanuts, Coconut & Chocolate | 45 | 223 | 10.1 | 19.7% | |
Eat Natural Protein Packed Peanuts & Chocolate | 45 | 229 | 8.4 | 18.8% | |
Perkier Cocoa & Cashew Quinoa Bar | 35 | 137 | 10 | 29% | |
Perkier Goji & Cranberry Bar | 35 | 129 | 14 | 39% | |
Perkier Cashew, Chia & Pumpkin Seed Quinoa Bar | 35 | 143 | 10 | 29% | |
Kind Dark Chocolate, Nuts & Sea Salt Bar | 40 | 197 | 5.4 | 14% | |
Kind Maple Gazed Pecan & Sea Salt Bar | 40 | 223 | 5.1 | 23% | |
Kind Dark Chocolate, Almond & Mint Bar | 40 | 200 | 5.4 | 14% | |
Kind Almond & Coconut Bar | 40 | 209 | 9.6 | 32% | |
Kind Pomegranate, Blueberry & Pistachio | 40 | 160 | 8 | 21% | |
McVitie’s Hob Nobs Choc Chip | 15.2 | 72 | 4.2 | 27.7% | |
McVitie’s Hob Nobs Milk Choc | 18.8 | 92 | 6.2 | 33% | |
McVitie’s Hob Nobs Dark Choc | 18.8 | 92 | 5.9 | 31.4% | |
McVitie’s Digestives Milk Chocolate | 16.7 | 83 | 4.9 | 29.5% | |
McVitie’s Digestives Dark Chocolate | 16.7 | 83 | 4.6 | 27.6% | |
McVitie’s Digestives Classic Caramel | 16.7 | 80 | 5.3 | 31.9% | |
McVitie’s Digestives Double Chocolate | 16.7 | 83 | 5.2 | 30.8% | |
Sainsbury’s Choc Chip Digestives | 13.2 | 59 | 2.8 | 22.6% | |
Sainsbury’s Dark Chocolate Digestives | 16.7 | 85 | 4.1 | 24.1% | |
Sainsbury’s Milk Chocolate Digestives | 16.7 | 85 | 4.8 | 28.6% |