Many popular drinks in the UK contain far more sugar than most people realise. What feels like a quick refresh or energy boost can quietly become a sugar overload.
For context, the NHS recommends no more than 30g of free sugar per day for adults. Just one drink can meet—or exceed—that limit.
Below is a breakdown of common drinks, showing sugar content in grams and the equivalent number of sugar cubes
(1 sugar cube ≈ 4g).
🥤 Sugar Content in Popular Drinks
- Red Bull
▸ 27g sugar ≈ 7 sugar cubes - Sprite
▸ 33g sugar ≈ 8 sugar cubes - Coca-Cola
▸ 35g sugar ≈ 9 sugar cubes - Pepsi
▸ 36g sugar ≈ 9 sugar cubes - Mountain Dew
▸ 38g sugar ≈ 10 sugar cubes - Starbucks Frappuccino
▸ 47g sugar ≈ 12 sugar cubes - Monster Energy Drink
▸ 54g sugar ≈ 14 sugar cubes
⚠️ What the NHS Says About “Zero-Sugar” Drinks
Many people switch to diet or zero-sugar drinks, but it’s important to understand what they contain.
🔬 Zero-Sugar ≠ Sugar-Free
According to NHS guidance:
- Zero-sugar drinks are made with artificial or low-calorie sweeteners (such as aspartame, sucralose, acesulfame-K)
- These sweeteners are approved for use and considered safe within recommended limits
⚠️ But the NHS also advises caution
- Sweeteners do not reduce cravings for sweet tastes
- They may encourage a continued preference for very sweet foods and drinks
- Diet drinks can still affect appetite, gut health, and eating habits
- They are not a healthy substitute for water
👉 The NHS advises that water, milk, and unsweetened tea or coffee should be the main drinks we choose.
So while zero-sugar drinks may be better than full-sugar versions for diabetes control, they should not be consumed frequently or relied on daily.
🧠 Why This Matters for Nigerians in the UK
For many Nigerians managing:
- “Borderline sugar”
- Diabetes
- High blood pressure
- Weight concerns
Both high-sugar drinks and frequent zero-sugar drinks can work against long-term health goals.
✅ Healthier Everyday Alternatives (NHS-Recommended)
- 💧 Water (still or sparkling)
- 🥛 Semi-skimmed or skimmed milk
- ☕ Tea or coffee without sugar
- 🍋 Water infused with lemon, cucumber, or mint
- 🧃 Fruit juice diluted with water (small amounts only)
💡 Naija UK Connect Health Tip
Sugar doesn’t just come from food—drinks are often the biggest hidden source.
And while zero-sugar drinks remove sugar, they don’t automatically make a drink healthy.
The goal isn’t replacement—it’s reduction and better habits.
Naija UK Connect — sharing practical, NHS-aligned health information for Nigerians living in the UK.
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