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It can be hard to balance the demands of eating well without spending a lot.

In this series, we try to find the healthiest options in the supermarket for the best value – and have enlisted the help of Sunna Van Kampen, founder of Tonic Health, who went viral on social media for reviewing food in the search of healthier choices.

In this series we don’t try to find the outright healthiest option, but help you get better nutritional value for as little money as possible.

Today we’re looking at sweets. 

“We all love a treat now and then, but making small changes in our choices can lead to big benefits without having to give up entirely,” Sunna says.  

The sugar hit

“It is important to put it into context just how impactful a bag of sweets can be,” Sunna says. 

The NHS daily recommendation for sugar intake is 30g a day for adults, 24g a day for seven to 10-year-olds and 19g a day for four to six-year-olds. 

A typical bag 100g bag of sweets can contain anywhere from 40-70g of sugar – more than double your daily intake.

Skittles

It’s safe to say Sunna is not a fan of one of the nation’s favourite brands, pointing to their 74% sugar content. 

“To put that into perspective, that’s almost three-quarters of each Skittle being pure sugar, or 25 teaspoons in one 136g bag,” he says.

That’s three times the daily recommended intake according to the NHS. 

“While they’re undeniably tasty, this sugar content can wreak havoc on your health and they are also coloured with a multitude of artificial colours.”

Sky News approached Skittles’ parent company Mars Inc. for comment but did not receive a reply. 

Haribo

“While none are healthy, there is an opportunity to cut your sugar intake in dramatically within the Haribo range,” Sunna explains. 

Here’s the sugar breakdown:

• Supermix – 55% sugar content
• Tangfastics – 50% sugar content
• Starmix – 47% sugar content
• Fruitilicious – 34% sugar content
• Zingfest – 32% sugar content (and Sunna’s new favourite)

The difference becomes clear when you break that down into teaspoons of sugar. 

“Supermix has 24 teaspoons of sugar in a 175g share bag while Zingfest has only 12 in a 150g share bag,” Sunna says. 

“That’s a 50% reduction in your sugar content, albeit it on a slightly smaller bag size, but portion control is important because nobody is putting an open bag back in the cupboard.”

A sweet alternative

Sunna recommends Rowntree’s Berry Hearts if you’re looking for something to try. 

“These little heart-shaped gummies do my favourite thing – remove all the yellows and oranges in favour of a bag full of reds and purples – but also only contain 35% sugar.

“That’s less than half the sugar content of Skittles – and they use black carrot, carrot and hibiscus as colours in place of artificial sweeteners.”

A bag of Skittles every week would lead to more than 5.2kg of sugar a year. 

“Swapping to Berry Hearts would be 2.1kg a year – a saving of over 3kg of sugar. That’s a massive reduction,” Sunna says. 

This shows that, even when indulging in sweets, picking ones with lower sugar content can make a big difference. 

“Reducing sugar not only helps with weight management but also lowers the risk of chronic diseases and improves overall well-being.”

The nutritionist’s view – from Nichola Ludlam-Raine, dietitian at nicsnutrition.com…

“Sweets and candy are undeniably a treat that many of us enjoy, but it’s important to be mindful of their sugar content, especially with the significant variations between different types, in addition to the portion size and frequency in which we are consuming them. 

“Grab bags and share bags can lead us to eating more, and may distort what is a healthy portion size. 

“In addition, most of us would look on in horror if we actually saw the amount of sugar that was being added to these sweet treats.

“Choosing options with a lower sugar content, like Rowntree’s Berry Hearts, can help satisfy a sweet tooth while helping us to keep below the daily free-sugar limits (free-sugar includes added sugar, and the sugar naturally occurring in honey and fruit juice too), but we mustn’t be misled by these ‘health halos’ either – sugar is sugar, and it can easily add up if it’s consumed too regularly throughout the day.

“Reducing our free-sugar intake should be a goal for many of us, and is crucial not just for weight management but for overall health, including reducing the risk of dental caries (although sugary drinks tend to take the biscuit here). 

“Remember, making small, smarter choices can lead to substantial health benefits over time. 

“Enjoy your treats, but have them in moderation (ie, not on a daily basis), choose wisely and try not to graze on sugary sweets throughout the day as your teeth won’t thank you.”

Read more from this series…