Why we need to reduce sugar intake and how |12 July 2018

Being aware of the existing and added sugar contents of the foods and drinks we consume is vital for our health - even more so today, because many products have sugar added to them.

Overconsumption of sugary foods and beverages leads to overweight, obesity and their complications over time, as well as dental caries in children.

With rising concerns for the growing rate of overweight and obesity cases in the country, the Nutrition Unit at the Ministry of Health enlightens us further on various aspects of this sweet-tasting ingredient, and advises how we can curb our intake.

What is sugar?

Sugar is a type of carbohydrate often referred to as simple or fast-acting carbohydrate, and there are two main types:

• Naturally-occurring sugar, such as that in milk or fruit
• Added sugar, such as that added during processing, e.g. fruit canned in heavy syrup or sugar added to make cookies

Added sugar is manufactured from sugar cane or sugar beet (plant with root containing high concentration of sucrose). Sugar cane / beet juice undergoes various steps of processing and the end product is raw sugar. Raw sugar is then further processed to obtain ‘white sugar’.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar, powdered sugar and raw sugar.

What is the role of sugar in the body?

The form of sugar mainly used by the body is called glucose and this can be found free naturally in some foods. Some foods contain a type of carbohydrate called starch which has to be broken down to glucose in the body (digestion). Glucose is used by the body to supply energy to body cells for their day-to-day functions.

Excess glucose is stored first as glycogen (a form of sugar) in the liver and muscles, and any glucose leftover once glycogen storage is exhausted is stored as fat (long-term reserve).

WHO ‘free sugar’ recommendations

In March 2015, the World Health Organisation (WHO) published new guidelines recommending that adults and children alike reduce their consumption of free sugars.

The term ‘free sugars’ includes glucose, fructose and sucrose added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates (WHO, 2015).

The term does not apply to sugars found naturally in fresh fruit, vegetables or milk, as to date there is no evidence associating the consumption of these sugars with adverse effects.

A single teaspoon of sugar is around 4 grammes (g). The WHO recommends less than 10% of total energy intake from free sugars which is equivalent to 50g (or around 12 level teaspoons) for an adult of healthy body weight consuming approximately 2000 calories per day.

They also recommend going down to less than 5% of total energy intake or 6 teaspoons for additional health benefits. For children, the recommended intake is equivalent to around 3 teaspoons of sugar.

Reading Food Labels

Items on an ingredients list are listed in descending order by weight; the first item is present in larger amounts in the product. It is not necessary that sugar will be mentioned as ‘sugar’ on the ingredients list as it comes in many guises on food labels, including but not limited to:

• Corn sugar
• Dextrose
• Fructose
• Glucose
• High-fructose corn syrup
• Honey
• Maple or agave syrup
• Invert sugar
• Levulose
• Maltose
• Molasses
• Sucrose

Sugar-sweetened beverages (SSB)

SSB are those with added sugar including: non-diet soft drinks/fizzy drinks, fruit juices, flavoured juice drinks, sports drinks, sweetened tea, coffee drinks, energy drinks, and electrolyte replacement drinks.

Such products are high in free sugars and contribute to weight gain as they are consumed in large amounts by consumers.

Examples of the amount of sugars present in certain drinks

Recommendations to reduce sugar intake

• At an individual level:
  • Ø Make healthier choices
  • Ø Consume less sugar-sweetened beverages and other processed foods high in sugar
  • Ø Choose healthier drink options: The best drink is water; it does not contain any calories and has many useful functions in the body

How to curb sugar cravings

1. Have a regular meal pattern: Have breakfast, lunch and dinner, and avoid skipping meals
2. Choose more whole foods (those from natural sources) and reduce on processed foods
3. ALWAYS read the labels on the foods you buy
4. Prepare healthy meals consisting of protein, e.g. fish/meat, wholegrain carbohydrates, e.g. sweet potato/brown rice, and a good source of fibre, vitamins and minerals, by including plenty of vegetables and pulses (beans, peas, lentils)
5. Stay physically active: Exercise for at least 30 minutes, five times per week
6. Get enough sleep
7. Do not stock up on sugary snacks at home/work, and always ensure there is a healthy snack available to control the hunger pangs
8. Prepare your own food as much as possible and have less take-away options