Understanding the sugar content in icy poles
Icy poles, also known as ice blocks or popsicles, are a popular warm-weather treat, but their high sugar content can be a concern for many. The term 'icy pole' covers a broad range of products, from simple water-based fruit juice blocks to creamy, flavoured varieties. The amount of sugar can differ dramatically based on whether it is made with pure fruit juice, added sugars, or artificial sweeteners.
Most commercial icy poles derive their sweetness primarily from added sugars like sucrose, fructose, and corn syrup. Even options marketed as 'fruity' can be loaded with concentrated fruit juices that, despite originating from fruit, act similarly to added sugars when processed by the body, stripping away the fibre found in whole fruit. According to a LiveLighter report, some fruit-flavoured icy poles contain up to five teaspoons of sugar per serving, making it possible for a child to reach their recommended daily added sugar limit in just one go.
How to read the nutrition label
To accurately determine the sugar content of an icy pole, always check the nutritional information panel (NIP) on the packaging. Here's what to look for:
- Serving Size: Pay attention to the serving size, as this dictates how much of the product the listed nutritional information applies to. For example, a Peters Lemonade Icy Pole often has a serving size of 75g.
- Total Sugars: The 'Total Sugars' line on the NIP includes both naturally occurring and added sugars. While this line doesn't differentiate, comparing it against the ingredients list can often give you a clue. If sugar is listed as one of the first few ingredients, the sugar content is primarily added.
- Per 100g Comparison: Many labels also provide nutrition information 'per 100g' or 'per 100mL'. This is the most effective way to compare different brands and varieties, as it standardises the serving size for easy comparison. Some brands, like LiveLighter, recommend choosing options with less than 15g of sugar per 100g.
Comparison of popular icy pole brands
The sugar content can vary widely between different icy pole products. Below is a comparison table showcasing the sugar per serve and per 100g for a few examples based on available nutrition data:
| Brand & Flavour | Sugar per Serve | Sugar per 100g | Notes |
|---|---|---|---|
| Peters Icy Pole Lemonade | 10.7g (75g serve) | 14.2g | Contains added sugar. |
| Paddle Pop Cyclone (Older version) | ~20g (92g serve) | ~21.7g | Noted for high sugar; reformulated by brand. |
| Peters Frosty Fruits Tropical (50% less sugar) | 7.2g (67g serve) | 10.7g | A reduced-sugar alternative. |
| Kisco Juice Pops | <2g (30g serve) | ~4.7g | Marketed as a lower sugar option. |
| Coles Lemonade Ice Block (Older version) | ~13.1g (80g serve) | ~16.4g | An example of a standard, higher-sugar option. |
Healthier alternatives and tips
For those looking to reduce their sugar intake, several healthier options exist. The primary difference often lies in the source of the sweetness, favouring natural sugars from whole fruits and avoiding added sugars. Here are some tips and alternatives:
- Make Your Own: The most effective way to control sugar is to make your own icy poles at home. Use a blend of real fruit, water, and perhaps a small amount of honey or maple syrup for sweetness, or rely on the fruit's natural sugar entirely. This also provides fibre and vitamins not found in most commercial versions.
- Choose Lower-Sugar Options: Look for brands that explicitly state 'low sugar' or 'no added sugar' on the packaging. Brands like Kisco Juice Pops are examples of lower sugar alternatives available on the market.
- Read Ingredients Carefully: Don't be fooled by labels claiming 'real fruit'. Many such products use concentrated fruit juices and purées, which increase sugar content without the fibre benefits of eating whole fruit.
- Portion Control: For children, limiting the serving size is key to managing sugar intake. Opting for smaller, mini-sized popsicles is a simple strategy to reduce the sugar hit.
Conclusion
While icy poles can be a refreshing treat, their sugar content is often higher than many people realise. The answer to 'how much sugar does an icy pole have?' is not a single number but a spectrum, depending on the brand and formulation. By reading nutritional labels, comparing products based on their sugar per 100g, and considering healthier homemade or low-sugar alternatives, you can make more informed choices. Enjoying these treats in moderation, as recommended by health experts, remains the best approach to managing your daily sugar intake.
Note: The sugar content for older or previously mentioned products, such as certain Paddle Pop and Coles varieties, may have been updated since earlier studies. Always check the most current product packaging for the most accurate nutrition information.
