The Hidden Sugar in Your Favourite Frozen Treat
While the refreshing chill of an icy pole is a classic summer pleasure, many people are unaware of the surprisingly high sugar content locked within these frozen confections. Far from being a simple, hydrating treat, many commercial icy poles are little more than sugar and water with added flavouring and colours. Understanding the nutritional information on these products is the first step toward making healthier choices.
Comparing Different Types of Icy Poles
Not all icy poles are created equal when it comes to sugar. The market offers a wide spectrum, ranging from pure sugar-water versions to those containing real fruit juice and, in some cases, sugar alternatives. However, even icy poles claiming to be 'fruity' can be loaded with concentrated sugars and lack the fibre found in whole fruit. For instance, a Paddle Pop Cyclone was found to contain five teaspoons of sugar, despite its fruity appearance. Non-fruit varieties, such as Paddle Pop's Icy Twist, also contain a significant amount of added sugar.
How to Read an Icy Pole Label
To accurately assess the sugar content, you must look beyond the front-of-pack claims and examine the nutrition information panel. Here are the key things to look for:
- Serving Size: Always check the serving size, as some brands may list nutritional information per serving, which could be misleadingly small.
- Sugar per 100g: For easy comparison across different brands, focus on the 'Sugars' line in the 'Per 100g' column. A recommendation from LiveLighter suggests avoiding products with more than 15g of sugar per 100g.
- Ingredients List: The ingredients are listed in order of quantity. If 'sugar' is one of the first few ingredients, the product is primarily made of sugar. Watch out for various forms of sugar, such as corn syrup, high-fructose corn syrup, and fruit juice concentrate.
- Alternative Sweeteners: Some 'sugar-free' varieties use sweeteners like stevia or sugar alcohols (e.g., erythritol, maltitol). While these can reduce or eliminate added sugar, they don't provide any nutritional benefits and can sometimes cause digestive issues.
Healthier Alternatives and Homemade Options
For those seeking a low-sugar alternative, there are several options available. Some brands offer products with naturally lower sugar content by using real fruit and no added sweeteners, while others create dedicated sugar-free versions.
Healthier Store-Bought Icy Poles
- Kisco Juice Pops: Often contain less than 2g of sugar per serve.
- Berri Quelch 99% Fruit Juice Icy Tubes: A good low-sugar option, though still contain some sugar from the fruit juice.
- Sugar Free-Zies: These contain no added sugar but use polyols (sugar replacers).
For the ultimate control over ingredients, making your own icy poles at home is the best solution. Homemade versions allow you to use whole fruits, controlling both the type and quantity of sweetener, or skipping it entirely.
DIY Icy Pole Ideas
- Whole Fruit Puree: Blend watermelon, berries, or mango with a splash of water for a naturally sweet, fibre-rich treat.
- Yoghurt and Fruit: Swirl natural yoghurt with pureed fruit for a creamy, probiotic-filled icy pole.
- Coconut Milk and Berries: Use coconut milk with a handful of berries and flakes for a paleo-friendly, creamy pop.
A Comparison of Icy Poles by Sugar Content
Here is a simple table comparing the approximate sugar content of different icy pole options per 100g, based on available data from various brands and product types.
| Icy Pole Type | Approximate Sugar (per 100g) | Primary Sugar Source |
|---|---|---|
| High-Sugar Fruit-Flavoured | >15g | Added sugar, concentrated fruit juice |
| Standard Lemonade/Twist | 14-17g | Added sugar |
| 99% Fruit Juice | 9-11g | Natural fruit sugars |
| Sugar-Free (with Polyols) | 0g | Sugar replacers |
| Homemade (Whole Fruit) | Variable, lower | Natural fruit sugars, fibre |
Conclusion
While icy poles can be a refreshing treat on a hot day, it is crucial to be mindful of their sugar content. Many commercial varieties contain significant amounts of added sugar, which can quickly add up, especially for children. By learning to read nutritional labels and considering healthier alternatives, like making your own fruit-based or sugar-free icy poles, you can enjoy a cool treat without the excessive sugar intake. Moderation and informed choices are key to enjoying these frozen delights responsibly.
Frequently Asked Questions
How much sugar is in an average store-bought icy pole? An average icy pole can contain anywhere from 10 to over 20 grams of sugar per serving, with many exceeding 15g per 100g. The exact amount depends on the brand, size, and flavour.
Are icy poles made with 'real fruit juice' actually healthy? Not necessarily. While they may contain some fruit juice, it is often concentrated and combined with significant amounts of added sugar, stripping away the fibre found in whole fruit. Always check the ingredients and sugar content per 100g.
Can people with diabetes eat icy poles? For people with diabetes, icy poles can cause blood glucose spikes due to their high carbohydrate and sugar content. Some sugar-free varieties or homemade icy poles using natural sweeteners can be a safer option, but monitoring intake is essential.
What is the healthiest type of icy pole? The healthiest option is typically a homemade icy pole made from pureed whole fruit, with no added sugar. This provides the natural sweetness of fruit along with beneficial fibre and vitamins, which are often absent in commercial versions.
What are 'polyols' found in some sugar-free icy poles? Polyols are sugar replacers, or sugar alcohols, that provide sweetness with less energy than sugar. They are found in many sugar-free products and include ingredients like erythritol and maltitol, which can sometimes cause digestive discomfort in large amounts.
Is a frozen soft drink a better alternative than an icy pole? No, in most cases, a frozen soft drink is a much worse alternative, containing significantly more sugar. For example, a super Slurpee can contain over 50g of sugar, whereas even a high-sugar icy pole typically contains less.
How can I reduce the sugar in homemade icy poles? You can reduce the sugar in homemade icy poles by using naturally sweet fruits like watermelon or banana, and adding pureed fruit rather than just juice. Using a base of natural yoghurt can also provide creaminess without excessive sugar.
Icy Poles and Sugar - Navigating Your Choices
To understand how much sugar do icy poles have, it's important to differentiate between products based on their ingredients and nutritional profile. Many fruity options rely heavily on concentrated juices and added sugars, while cheaper, traditional varieties are often just flavoured sugar-water. Healthier, lower-sugar options exist, but reading the nutritional information is key to avoiding marketing hype. You can choose from genuinely low-sugar varieties or control your intake entirely by making your own icy poles from whole fruit or natural yoghurt. By being aware of sugar content, you can still enjoy a refreshing treat while managing your sugar intake.
