Understanding the Sugar in Cordial
Cordial, also known as squash in some regions, is a concentrated syrup often made from fruit juice and sugar. The key to understanding its sugar content lies in its concentrated form. While a single glass of diluted cordial might seem harmless, the syrup itself is dense with sugar. For example, some brands contain as many as 54–80 teaspoons of sugar per 1-litre bottle, before being diluted. The total sugar content in the final drink depends heavily on the dilution ratio and the specific product chosen. High-juice cordials, for instance, are not necessarily lower in sugar; they simply contain a higher percentage of fruit juice alongside the added sweeteners.
The deceptive nature of added sugar
Many consumers assume that since cordial is mixed with water, the sugar is negligible. However, this is a common misconception. A typical 200ml serving of a high-juice orange squash can contain up to 16.5g of sugar, which is about three cubes of sugar. This can quickly add up, especially for those who consume multiple glasses throughout the day. Excessive intake of added sugars is associated with several health risks, including weight gain, an increased risk of type 2 diabetes, and dental issues.
Reading the labels
To make informed decisions, it is crucial to read the nutritional information on the bottle. Look at the 'sugars per 100ml' metric, not the 'per serving' size, which can be misleading. You can also look at the ingredients list, where ingredients are listed in descending order of quantity. If sugar is one of the first few ingredients, the cordial is likely high in sugar. Be aware of different sugar names, such as sucrose, fructose, glucose, and maltose, all of which contribute to the total sugar count.
Healthier Alternatives to High-Sugar Cordials
Fortunately, there are many alternatives for those looking to reduce their sugar intake from cordial.
- 'No Added Sugar' versions: Most major brands now offer versions sweetened with non-nutritive sweeteners like sucralose or acesulfame K. These offer the flavour without the calories or sugar content. However, some studies suggest a link between artificial sweeteners and health issues, so moderation is still advised.
- Homemade Cordials: Making your own cordial at home allows you complete control over the ingredients. You can reduce the amount of sugar significantly, use natural sweeteners like honey or maple syrup, or substitute sugar entirely with options like stevia or erythritol.
- Infused Water: Add slices of fresh fruit, herbs, or vegetables to a jug of water for a naturally flavoured and sugar-free alternative. Popular combinations include lemon and mint, cucumber and lime, or mixed berries.
- Herbal Teas: Chilled herbal teas, such as rooibos or peppermint, offer a wide variety of flavours and are naturally caffeine-free and sugar-free. They can be a refreshing and hydrating choice.
- Fermented Cordials: Some cordials, like JIN JIN, are fermented and contain healthy bacteria and enzymes that can benefit your gut health. While they still contain sugar, the fermentation process can alter the final nutritional profile, and they are generally a more natural option.
Comparison of Cordial Types
To better illustrate the differences, here is a comparison table of typical sugar contents per 200ml serving, based on standard dilution instructions.
| Cordial Type | Typical Sugar Content (per 200ml) | Sweetener Type | Key Features |
|---|---|---|---|
| Standard Cordial | ~15-20g | Added Sugar (Sucrose, Fructose) | High in calories and added sugars; offers strong, sweet flavour. |
| High Juice Cordial | ~12-17g | Added Sugar, Fruit Juice Concentrate | Higher fruit juice content, but still high in sugar; can contain artificial sweeteners. |
| 'No Added Sugar' Cordial | <1g | Artificial Sweeteners (Sucralose, Stevia) | Low calorie, no added sugar; flavour profile can differ from traditional cordial. |
| Homemade Cordial (Low-Sugar) | Variable (can be <5g) | Natural Sweeteners (Honey, Stevia) | Full control over ingredients and sugar level; fresher, more natural taste. |
| Fermented Cordial | Variable (often lower than standard) | Natural Sugar, Fermentation | Supports gut health; more complex flavour profile. |
Conclusion
In conclusion, the answer to the question "is there much sugar in cordial?" is a resounding "yes" for most traditional, store-bought varieties. The misconception that diluting the concentrated syrup makes it a low-sugar option can lead to a surprisingly high intake of added sugars. However, a growing market of healthier alternatives, including 'no added sugar' versions, fermented cordials, and the option to make your own, means consumers are not limited to sugar-laden options. By carefully reading labels and exploring different types, you can significantly reduce your sugar intake while still enjoying a flavourful drink. The key is mindful consumption and understanding that not all cordials are created equal when it comes to nutrition.
Where to Learn More
For more in-depth nutritional information and guidance on reducing sugar, the British Heart Foundation offers valuable resources on healthy beverages, including advice on understanding food labels and making healthier choices.
