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Sucrose, the most common ‘Sugar’ consists of 2 simple sugars – glucose & fructose. The glucose half and the fructose half. It’s the fructose half that’s the problem.


Fast Facts – Why Sugar is the Enemy – The Fructose Half…

1The fructose half of every sugar molecule is unable to be processed or used by the human body in any effective way.

2The fructose half of every sugar molecule is converted by the liver into FAT which is deposited around the liver or into the bloodstream.

3The fructose half of every sugar molecule can not be used as ‘energy’ by any cell in the human body.

4The fructose half of every sugar molecule inhibits crucial hormones involved in appetite control.

5The fructose half of every sugar molecule is why you feel hungry again so soon after eating.

6The fructose half of every sugar molecule is the single most addictive substance freely available to us.

7The fructose half of every sugar molecule is THE big player in the rates of obesity and disease that continue to escalate in our society.

Why follow The One Line Rule?

Because ..


  • confused
  • have tried and believed one thing after another as your waistline continues to expand.
  • sick of feeling overweight, unwell and conned.


Every packaged food item must carry a Nutrition Information Panel or NIP – it’s the law.

Calculated scientifically – unlike much of the other information on a packet – the figures in the NIP tell the TRUTH.

There is already enough sugar occurring naturally in whole raw fruits, vegetables & dairy to count as ‘moderation’ in a balanced diet.


Fresh & whole is always best

Sugar in any packaged or bottled food or drink – is excessive and unnecessary.

How to follow The One Line Rule

It’s simple, no need to understand the NIP, just read one line on it – Sugars.

Go to the per/100g column (Normally at the right end of the Nutrition Panel.)

This amount is g/100g so is a % amount.  The % of the product that is sugar.

Remember 4g Sugar = 1 tsp.

If you do nothing more complicated than read this One Line and put the product down if it’s more than 5% – there is no doubt that you will see and feel the difference.

You are in control, educating yourself and taking responsibility for the food you eat.

Tricky areas


When serving size is >100g (or ml) – to understand how much sugar is consumed in one serve, multiply the /100g amount.
For Example.   Apple Juice 11.7g/100g – serving size 300g | 11.7×3=35.1g/serve | 8.8tsp Sugar.


Contains its own sugar – lactose – this (unless you’re lactose intolerant) is well managed by our system. So with dairy – like yoghurt or milk the rule is to keep it natural and of course un-flavoured, up to 7 or 8g/100g in the Sugars line, is OK.

What about when there’s … no nutrition panel?

A guide to foods without a package & eating out..

Stay alert and be sensible

  • If it tastes sweet it has sugar
  • Most sauces contain sugar
  • Most salad dressings contain sugar
  • The dessert menu – contains lots of sugar

More tips.

  • Try the cheeses
  • Ask for sauces & dressings on the side.
  • Cakes, slices, tarts & biscuits on display = SUGAR!

 Remember Sticky is generally sweet.

Use common sense

Don’t be afraid to ask.

Dead Giveaways…claims on packs that tell an immediate story

  • Fat Free.
    Most likely high in sugar & salt.
  • Low Fat
    Fat is flavour, if the boast is Low Fat the flavour has often been replaced with sugar (& salt).
  • Only Natural Sugars
    Fructose is the part of sugar that’s implicated more and more in the obesity crisis as well as other health issues, Type 2 Diabetes, Cancers and Heart Disease to name a couple – Fructose in high proportions will generally be found in any product (often fruit juice) with this claim on the label.
  • No Added Sugar
    Check Sugar line in nutrition panel it’s probably got plenty already in the ingredients (dried fruit is concentrated sugar).
  • Fructose Friendly
    Just remember Fructose is 1/2 of every sugar molecule, read the Sugars line, this claim often seems ill placed!
  • Lunchbox Friendly
    A matter of debate – read the sugars line and decide for yourself!
  • 40% Less Sugar
    This actually appears on a cereal that had 28% Sugar content – that’s more than ¼.





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