The Truth About Sugar: How Much is Too Much for Growing Kids? | The Tuck Company

As a parent in the UK, you’re constantly juggling packed lunch boxes, after-school snacks, and meal prep, all while trying to ensure your child gets the nourishment they need. But in a country where sugar is still a major feature on supermarket shelves, knowing where to draw the line can feel impossible.

It’s not just about keeping the biscuits and sweets in check; it’s about the hidden sugars that accumulate in everyday foods - particularly the ones that have been heavily processed.

Let’s demystify the sugar limits set by the NHS and Public Health England and explore the role of Ultra-Processed Foods (UPFs) in your child’s diet.

What is the UK's Recommended Limit for "Free Sugars"?

When dietitians and the NHS talk about sugar, they focus on 'Free Sugars.' This term is crucial, as it’s the only type of sugar we are advised to cut down on.

What are Free Sugars?:

• Any sugars added to food or drinks (the added sugars in biscuits, fizzy drinks, and sweetened yoghurts).

• Sugars found naturally in honey, syrups (like maple or agave), and fruit juices/smoothies. (The processing of juicing releases the sugars from the fruit’s structure, making them 'free' and easier to absorb quickly.)

What are NOT Free Sugars?:

• The sugars found naturally in whole fruits and vegetables.

• The lactose found naturally in plain milk and plain dairy products.

For growing children, the UK government recommends that Free Sugars should make up no more than 5% of the total energy (calories) consumed daily.

The Maximum Daily Free Sugar Limit (UK)

This 5% recommendation translates to a clear limit in grams, which is often visualised using the familiar sugar cube(where one cube is approximately 4g).

The Reality Check: Public Health England data has repeatedly shown that children in the UK are consuming more than double this recommended maximum. This excess is primarily linked to ultra-processed snacks and sugary drinks.

What is "Sugar UPF" and Why It's a Concern?

If you’re checking the back of the packet, you're primarily looking for "Total Sugars" and "Added Sugars." However, the sheer volume of Ultra-Processed Foods (UPFs) in a child's diet is often the biggest contributor to exceeding the limit.

Decoding Ultra-Processed Foods (UPFs)

UPFs are industrial formulations made with multiple ingredients that are rarely used in home cooking. They go beyond simple processing (like plain yogurt or tinned vegetables) and contain additives, emulsifiers, colourings, and high levels of starches, fats, and—critically—Free Sugars.

What is "Sugar UPF"? This is a term used to describe the large group of ultra-processed foods designed specifically to deliver a potent hit of sugar and other cheap ingredients. They are engineered to be highly palatable and cheap to produce.

Common "Sugar UPFs" to Watch For:

• Some fizzy drinks and fruit squashes

• Sweetened breakfast cereals (often marketed to children)

• Mass-produced biscuits, cakes, and pastries

• Many flavoured yoghurts and supermarket "fruit" snacks

• Cereal/breakfast bars

The problem with UPFs isn't just the sugar content; it’s the fact that they displace nutritious, whole foods. When a child snacks on a UPF, they are less likely to eat the fruit, vegetables, or whole grains that provide essential fibre and micronutrients.

What about our snacks?

Navigating the snack aisle while keeping UPFs and free sugars in check can be challenging, especially when you need a quick, convenient option. That’s why at The Tuck Company, we’ve focused on creating a snack bar that offers a genuine nutritional hit using simple, single ingredients. Our bars are made with gluten-free jumbo oats, dates, a small amount of maple syrup, pumpkin seeds, and sunflower seeds as well as other single ingredients for our 3 delicious flavours. This makes for a convenient option that delivers fibre and nutrients and is completely free from the top 14 allergens, making it a perfect, safe choice for school lunchboxes.

Looking for a convenient snack option that is as close to homemade as we could get? Check out our UPF-Free oat bars.