The sugar in squash: What's really in your glass?
Squash is a concentrated syrup made from fruit juices, flavorings, and sweeteners that is diluted with water to create a flavored drink. The term 'high in sugar' is often true for traditional squash, which gets its sweet flavor primarily from added sugars. However, the market has expanded to include a wide range of 'no added sugar' or 'sugar-free' options, which use non-nutritive sweeteners instead. The amount of sugar is also directly affected by the concentration you use; diluting it less than recommended will result in a much higher sugar content per serving.
The impact of high-sugar consumption
Excessive intake of added sugar, such as the fructose found in many sweetened squashes, can have a dramatic effect on blood sugar levels. A single can of a typical sugary soda can contain up to 40 grams of free sugars, which is far beyond the WHO's recommended daily limit. Regular consumption of high-sugar drinks is linked to an increased risk of type 2 diabetes and obesity. Nutritionists advise that while a full-sugar squash can be consumed in moderation, it should not be a primary source of daily hydration.
The rise of low and no-sugar options
In response to growing health concerns and increased sugar levies in some countries, many manufacturers now offer lower-sugar and no-added-sugar versions of their squash products. These options typically replace added sugar with artificial sweeteners like sucralose or acesulfame K. While these versions are much lower in calories and free sugars, some nutritionists raise concerns about the long-term impact of artificial sweeteners on gut health. For those looking for a truly healthy alternative, infusing water with fresh fruits and herbs is the best choice.
Choosing the right squash for your diet
When buying squash, it's crucial to read the nutritional label to determine its sugar content. The NHS advises checking the 'of which sugars' section on the nutritional information panel. Products with more than 5g of total sugars per 100ml are considered high in sugar and should be limited, while those with less than 5g per 100ml are low. The percentage of real fruit juice can also be misleading, as some 'high juice' products still contain a significant amount of added sugar.
Practical tips for reducing sugar intake
- Read the label: Always check the sugar content per serving and per 100ml.
- Choose 'No Added Sugar': Opt for versions that use non-nutritive sweeteners instead of sugar.
- Infuse your water: Add slices of lemon, orange, cucumber, or mint to plain water for a natural, sugar-free flavor.
- Mix it up: Dilute your squash more than the recommended ratio to reduce the sugar per glass.
- Use it as a treat: Reserve high-sugar squash for occasional consumption rather than daily hydration.
Comparison Table: Sugary vs. No-Added-Sugar Squash
| Feature | Traditional/Sugary Squash | No-Added-Sugar Squash |
|---|---|---|
| Sweetening Agent | Primarily added sugars (e.g., sucrose, glucose, fructose) | Non-nutritive sweeteners (e.g., sucralose, acesulfame K) |
| Sugar Content (per 100ml diluted) | Often high, potentially exceeding 5g | Typically negligible (often listed as 0g or trace amounts) |
| Calorie Content | Higher, due to the energy from sugar | Very low to negligible |
| Blood Sugar Impact | Can cause dramatic spikes in blood sugar | Minimal to no impact on blood sugar levels |
| Potential Risks | Weight gain, dental decay, increased risk of type 2 diabetes | Potential long-term effects on gut health (research ongoing) |
| Best For | Occasional treat, when a sugary drink is desired | Everyday consumption for those monitoring sugar/calorie intake |
Conclusion
To answer the question, "Is squash drink high in sugar?", the answer is complex and depends entirely on the specific product. Traditional, full-sugar squashes are indeed high in added sugar and should be consumed sparingly, particularly by children. However, the widespread availability of 'no added sugar' varieties provides a much healthier alternative for daily hydration, though some concerns about artificial sweeteners persist. Ultimately, reading the label is the most important step for making an informed and health-conscious choice. For the purest form of hydration, nothing beats plain water, perhaps with a little natural flavoring. For those who need a flavor boost to encourage adequate fluid intake, a carefully selected low or no-sugar squash can be a part of a healthy diet, used in moderation.
