Madeleine Hull
Sugar is a term used to describe all sweet carbohydrates, with the most common type being sucrose or table sugar. While sugar can be a good source of energy, too much sugar can lead to various health issues. Consuming too much added sugar, which is sugar added to products by food manufacturers, can have a serious impact on one's health, including raising blood pressure, increasing inflammation, causing weight gain, and increasing the risk of heart disease, diabetes, and fatty liver disease. It can also lead to compulsivity and impulsivity, which are predictors of substance use disorder. To reduce sugar intake, it is recommended to cut down on sugary foods and drinks, such as sweets, cakes, biscuits, and fizzy drinks, and opt for whole foods like fruits, vegetables, seeds, and nuts.
How does sugar affect your diet?
| Characteristics | Values |
|---|---|
| Recommended daily sugar intake | Less than 10% of total daily calories |
| Average daily intake of added sugars | 17 teaspoons for adults aged 20 or older |
| Average daily intake of added sugars for men | 19 teaspoons |
| Average daily intake of added sugars for women | 15 teaspoons |
| Average daily intake of added sugars for children and young adults aged 2 to 19 years | 17 teaspoons |
| Average daily intake of added sugars for boys | 18 teaspoons |
| Average daily intake of added sugars for girls | 15 teaspoons |
| Health problems associated with excess sugar consumption | Weight gain, obesity, type 2 diabetes, heart disease, high blood pressure, liver disease, tooth decay, chronic inflammation, fatty liver disease, and other serious illnesses |
| Sources of added sugar | Soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, processed foods, soups, bread, cured meats, ketchup, and sweetened beverages |
| Effects of reducing added sugar intake | Lower calorie intake, weight loss, improved cholesterol, reduced risk of heart disease, improved mood, reduced risk of substance use disorder |
| Strategies to reduce sugar intake | Choose water or sugar-free drinks instead of sugary drinks, reduce sugar in hot beverages and breakfast cereal, opt for lower-sugar spreads and fruit on toast, read nutrition labels and choose low-sugar options, consume whole foods like fresh fruits, vegetables, seeds, and nuts |
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What You'll Learn
Sugar and weight gain
Sugar is a type of carbohydrate that provides the body with energy. However, consuming too much sugar can lead to weight gain and chronic health conditions, including obesity, heart disease, and diabetes.
Sugar is often added to processed foods by manufacturers to enhance flavour and extend shelf life. As a result, many people consume excessive amounts of added sugar without realising it. Sources of added sugar include sweetened beverages, candy, baked goods, sugary cereals, ice cream, cakes, cookies, and soda. These foods tend to be high in calories and low in protein, a nutrient that promotes feelings of fullness.
When you consume sugary beverages, your body may not register these liquid calories in the same way as solid foods, leading to increased calorie intake and weight gain. Additionally, elevated blood sugar levels caused by a high-sugar diet can lead to insulin resistance, impairing normal cell function and further contributing to weight gain.
To maintain a healthy weight, it is important to reduce your intake of added sugar. This can be achieved by reading nutrition labels, choosing lower-sugar options, and limiting sugary drinks. Opting for whole foods like fruits, vegetables, and whole grains can provide a steady supply of energy while reducing the risk of chronic diseases.
By making conscious choices to limit added sugar and increase nutrient-dense whole foods, you can support your weight management goals and improve your overall health.
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Sugar and heart disease
Sugar is a type of carbohydrate that provides energy to the body. However, consuming too much sugar, especially added sugar, can have detrimental effects on one's health, including an increased risk of heart disease.
The Link Between Sugar and Heart Disease
Added sugar is commonly found in soft drinks, fruit drinks, flavoured yogurts, cereals, cookies, cakes, candy, and most processed foods. It is also present in some unexpected foods, such as soups, bread, cured meats, and ketchup. These added sugars provide extra calories without any additional nutritional value, contributing to weight gain.
Excessive sugar consumption, particularly from sugary beverages, can disrupt the body's appetite control system. Liquid calories do not satisfy hunger as effectively as solid foods, leading to increased calorie intake and weight gain. Obesity, in turn, is a risk factor for heart disease.
Additionally, a high intake of added sugar can lead to insulin resistance, which is associated with an increased risk of type 2 diabetes. People with diabetes have a higher risk of heart disease, stroke, and other cardiovascular conditions.
Moreover, consuming too much sugar can cause chronic inflammation in the heart and blood vessels, boosting blood pressure and further elevating the risk of heart disease. This is supported by a 2014 study published in JAMA Internal Medicine, which found that individuals who derived 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those who consumed only 8% of their calories from added sugar.
Recommendations for a Heart-Healthy Diet
To maintain a healthy diet and reduce the risk of heart disease, it is important to limit the consumption of added sugars. The American Heart Association recommends that women consume no more than 100 calories (about 6 teaspoons or 24 grams) and men no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day.
To achieve this, it is advisable to reduce the intake of sugary foods and drinks, such as sweets, cakes, biscuits, and sugary fizzy drinks. Instead, opt for natural sugars found in whole fruits and vegetables, which have not been linked to heart disease. Additionally, pay attention to food labels and opt for lower-sugar options when available.
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Sugar and mental health
Sugar is added to various food products to enhance flavour and extend shelf life. However, excessive consumption of added sugar can have detrimental effects on one's health. This includes an increased risk of heart disease, raised blood pressure, weight gain, diabetes, and fatty liver disease.
Sugar overconsumption can also have a significant impact on mental health. Clinical observations and epidemiological data suggest a link between high-sugar diets and an increased risk of mental disorders. Studies have shown that individuals with a history of high-sugar diets are more likely to exhibit depressive and anxiety behaviours. Sugar overconsumption can affect mood, causing compulsivity and impulsive behaviour, which are predictors of substance use disorder (SUD).
There is also evidence to suggest that sugar consumption leads to neurochemical changes and neural adaptations that influence emotion and behaviour. These changes in neurobiological brain function can alter emotional states, resulting in mood disturbances such as stress, fear, anxiety, and depression. The World Health Organization reported in 2016 that 39% of the world's adult population was overweight, with sugar-containing food and beverages contributing to the development of obesity.
Furthermore, a cross-sectional study of 18,439 US adults found a positive association between dietary sugar intake and depression. The study revealed that a 100 g/day increase in sugar intake correlated with a 28% higher prevalence of depression. While the relationship between sugar intake and depression requires further research, these findings highlight the potential impact of diet on mental health.
To maintain a healthy diet, it is important to reduce the consumption of sugary foods and drinks, including sweets, cakes, biscuits, chocolate, and sugary fizzy drinks. Instead, opt for natural sources of sugar found in fruits, vegetables, and milk.
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Sugar and dental health
Sugar has a significant impact on dental health. Dental caries, or tooth decay, is a major public health problem globally and is the most widespread non-communicable disease. It is also the most common cause of tooth loss in young people. Almost half of the world's population is affected by dental caries, and it is particularly prevalent in middle-income countries where sugar consumption is high.
Dental caries occur when acid from within the mouth attacks the enamel and dentine of the teeth, causing holes or cavities to form. This acid is produced by bacteria found within the plaque, a sticky and thin film that repeatedly forms over the teeth. When sugar is consumed, it interacts with the bacteria within the plaque to produce acid, which slowly dissolves the enamel. Tooth decay can lead to tooth abscesses and infections, which may result in the need for tooth extraction.
The Scientific Advisory Committee on Nutrition (SACN) in the UK has found a clear link between the consumption of sugar-containing foods and beverages and the incidence of dental caries. Free sugars, which are now found in almost all food, are the most important factor in the deterioration of oral health. Sugary snacks and sugar-sweetened beverages have particularly bad effects on teeth. The World Health Organization (WHO) suggests a direct relationship between sugar consumption and the risk of cavity development, recommending that sugar intake be limited to less than 10% of total dietary intake, and ideally to less than 5%.
To improve dental health, it is important to reduce the consumption of sugar-containing foods and beverages, particularly sticky foods and sugary drinks. It is recommended to only eat sugary foods at mealtimes and to rinse the mouth with water afterward. Regular dental check-ups are also important to spot tooth decay early and prevent the need for more invasive treatments. Additionally, stimulating saliva flow by chewing sugarless gum and consuming high-fiber fruits and vegetables can help to bathe teeth in minerals and improve enamel health.
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Reading nutrition labels
Nutrition labels are an important tool to help you make informed decisions about the food you eat. They can help you choose between products, allowing you to eat a balanced diet. Here is a guide to understanding and using nutrition labels, with a focus on sugar content:
Total Sugars vs Added Sugars
Total sugars include both naturally occurring sugars and any added sugars in a product. Naturally occurring sugars are found in many nutritious foods and beverages, such as milk and fruits. Added sugars, on the other hand, are those that are put into the product during processing. This includes sugars from syrups, honey, and concentrated fruit or vegetable juices. The Daily Value for added sugars is 50 grams per day based on a 2,000-calorie diet. However, there is no Daily Value recommendation for total sugars as there is no recommended amount to eat in a day.
Identifying Sugar Content
Nutrition labels must now differentiate between natural and added sugars. The label will list the number of grams and the percent Daily Value (%DV) for added sugars. The %DV column helps interpret nutrient numbers by putting them on the same scale for the day. It tells you if a serving of food is high or low in a nutrient and how much it contributes to your daily diet. If you see the word "includes" before added sugars, it indicates that the number of grams of added sugars is included in the total sugars. For example, a product with 7 grams of added sugars and 8 grams of naturally occurring sugars would have a total of 15 grams of sugar.
Sugar and Your Diet
Sugar, especially added sugar, is generally associated with adverse health effects. Excess sugar consumption, particularly when coupled with a diet low in nutritious foods, has been linked to an increased risk of inflammation and health conditions like heart disease. It can also make it difficult to meet important nutrient needs while staying within calorie limits. Therefore, it is recommended to limit added sugars to less than 10% of total daily calories. This would be 50 grams of added sugars per day for a 2,000-calorie diet.
Tips for Reading Labels
When reading nutrition labels, look out for the total grams of carbohydrates, which include sugar, starch, and fibre. Check the breakdown of each type of carbohydrate below the total. Also, pay attention to the colour-coded labels, with red indicating high, amber indicating medium, and green indicating low amounts of sugar. Additionally, some labels provide information on the amount of energy (in kJ and kcal) per serving, per 100g, or per 100ml. Keep in mind that the manufacturer's idea of a portion may differ from yours.
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Frequently asked questions
Sugar is a term used to describe all sweet carbohydrates, but it most often refers to sucrose or table sugar. Sugar can also come in the form of white, raw, or brown sugar, honey, or corn syrup.
Consuming too much added sugar can have serious health implications, including weight gain, obesity, type 2 diabetes, heart disease, high blood pressure, liver disease, and tooth decay.
To reduce sugar intake, it is recommended to cut down on sugary foods such as sweets, cakes, biscuits, and chocolate, and to limit the consumption of sugary drinks. Instead, opt for whole foods like fresh fruits, vegetables, seeds, and nuts, and choose water or sugar-free drinks.
According to the Dietary Guidelines for Americans 2020–2025, added sugars should make up less than 10% of an individual's total daily calories. For a 2,000-calorie diet, this equates to no more than 200 calories or about 12 teaspoons of added sugar from both food and beverages.
Added sugars can be found in a variety of processed foods, including soups, bread, cured meats, ketchup, yogurt, cereals, and even some fruit and vegetable juices. It is important to read nutrition labels and ingredients lists to identify and reduce your intake of added sugars.
