Understanding the Sugar in Up & Go
When examining the nutritional information for Up & Go, it's crucial to look beyond just the total sugar number. The total carbohydrate count listed includes naturally occurring milk sugar (lactose) as well as any added sugars. In the case of Up & Go, ingredients lists for the Original and Protein variants show both cane sugar and fructose, alongside the milk-derived lactose. The 'No Added Sugar' versions use sweeteners like erythritol and steviol glycosides to compensate for the reduction in sugar. For those monitoring their intake, distinguishing between these types of sugars is a key step in making an informed decision.
Sugar Content by Up & Go Variant
Up & Go offers a few different product lines, each with varying nutritional profiles. Here’s a breakdown of the typical sugar content per 250ml serving for the popular Australian versions, based on official nutrition panels:
- Original Flavours (e.g., Choc Ice, Strawberry, Vanilla): A standard 250ml Original Up & Go contains about 16.1g of total sugars. This is a combination of natural lactose from the skim milk powder and added sugars like cane sugar and fructose.
- Protein Energize Flavours (e.g., Chocolate): For a 250ml serving of Protein Energize, the total sugar content is around 16.6g, similar to the original version despite having a higher protein concentration. Like the Original, it includes both natural and added sugars.
- No Added Sugar Flavours (e.g., Choc Ice, Vanilla Ice): This option has a significantly lower total sugar count, approximately 10.5g per 250ml serving. The sugar that remains is almost entirely from the naturally occurring lactose in the milk powder, as these variants use alternative sweeteners.
The Impact of Serving Size
Serving size plays a major role in the total sugar consumed. While a 250ml carton is standard, larger 500ml versions are also available. A 500ml Original Choc Ice, for instance, contains a substantial 32.3g of sugar, more than double that of its smaller counterpart. Always check the packaging to confirm the serving size and adjust your intake accordingly.
Comparison: Up & Go vs. Other Breakfasts
To put the sugar content of Up & Go into perspective, it's helpful to compare it to other common breakfast choices. While marketed as a liquid breakfast equivalent to two Weet-Bix with milk, the sugar profile differs significantly. Natural options like milk contain around 11.5-13g of naturally occurring lactose per 250ml, with no added sugars. Many breakfast cereals also vary widely in sugar content. Some dietitians suggest that whole foods like eggs, oats, and fruit provide more sustained energy and nutrition compared to highly processed liquid breakfasts.
Here is a comparative table of approximate sugar content per 250ml:
| Item | Total Sugar (Approx. per 250ml) | Notes |
|---|---|---|
| Up & Go Original | 16.1g | Contains added cane sugar and fructose. |
| Up & Go No Added Sugar | 10.5g | Contains natural milk sugar (lactose); uses sweeteners. |
| Full Cream Milk | 11.5–13g | All sugar is naturally occurring lactose. |
| Anchor Fast Start Vanilla | 20.5g | Competing liquid breakfast with higher sugar content. |
| Two Weet-Bix with Milk | Varies | Can be lower depending on milk and lack of additives. |
For a balanced diet
For those seeking lower sugar options, the 'No Added Sugar' variety is the obvious choice. However, even with reduced sugar, Up & Go is a processed food. Incorporating whole foods such as fruit, nuts, and natural yogurt can offer more complete nutrition and better satiety. Up & Go can be a convenient supplement or quick meal on busy days, but it may not be suitable as an everyday replacement for a varied, whole-food breakfast.
Conclusion
While Up & Go provides a convenient source of protein, fibre, and essential vitamins, its sugar content varies significantly across different product lines. The Original and Protein versions contain both natural and added sugars, pushing the total sugar count to over 16g per 250ml serving. The 'No Added Sugar' variant is a better choice for those monitoring their sugar intake, relying primarily on naturally occurring milk sugar. Regardless of the version, it is still a processed drink, and for sustained energy and complete nutrition, whole food options are generally recommended for regular consumption. When deciding on the best choice for you, consider the trade-off between convenience and the nutritional profile, especially the sugar levels.
