Brenda Khan
Sugar is a carbohydrate that occurs naturally in many foods, such as fruits and vegetables. The body breaks down carbohydrates into simple sugars, such as glucose, which it uses for energy and healthy functioning. However, food manufacturers also add sugar to many products, leading to excessive sugar consumption, which can cause serious health problems, including diabetes, obesity, heart disease, and tooth decay. As a result, it is important to monitor and control sugar intake by reading food labels and making healthier food choices. While some people recommend avoiding sugar completely, others suggest moderation, and the specific amount of sugar a person should consume varies depending on factors such as sex and age.
| Characteristics | Values |
|---|---|
| Recommended daily intake | The American Heart Association suggests 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. However, the Dietary Guidelines for Americans recommends a maximum of 50 g of added sugars daily for a 2,000-calorie diet. |
| Sources of sugar | Sugar occurs naturally in some foods, such as fruits, vegetables, and dairy products. It is also added to a wide variety of foods, including soft drinks, candy, cakes, biscuits, and baked goods. |
| Health effects | Excessive sugar consumption can contribute to weight gain and serious health problems such as diabetes, obesity, tooth decay, heart disease, and an increased risk of certain cancers and dementia. |
| Reducing sugar intake | It is recommended to cut down on food and drinks containing added sugars, such as sugary fizzy drinks, sweets, cakes, biscuits, and baked goods. People can also read nutrition labels, choose lower-sugar alternatives, and gradually reduce the amount of sugar they add to hot drinks and cereals. |
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What You'll Learn
The different types of sugar
Sugar is a term that includes all sweet carbohydrates, although it is most often used to refer to sucrose or table sugar. Sugar is made by extracting sugar juice from beet or cane plants. From there, many types of sugar can be produced through slight adjustments in the process of cleaning, crystallizing, and drying the sugar, as well as varying the level of molasses.
Sugar can be classified in a number of ways, including crystal size and colour. Crystal size can vary from granulated to powdered to superfine, with each size providing unique functional characteristics that make the sugar suitable for different foods and beverages. For example, fruit sugar, which is smaller and more uniform in crystal size than regular sugar, is used in dry mixes such as gelatin and pudding desserts or powdered drinks.
Sugar colour is primarily determined by the amount of molasses remaining on or added to the crystals, with brown sugars having a stronger molasses flavour than light brown sugars. Dark brown sugar, for instance, is ideal for full-flavoured foods such as gingerbread, baked beans, and barbecuing.
There are also three main types of cane sugars: unrefined, raw, and refined. Unrefined sugar includes products like muscovado, which is dark and contains most of the molasses. Raw sugar includes products like turbinado and demerara, with crystals ranging from medium to coarse and colours from blonde to light brown. Refined sugar, which includes white granulated sugar, bakers' sugar, and confectioners' sugar, is the purest form of sugar without molasses or other impurities.
In addition to these types of sugar, there are also natural sugars that are found in fruits, vegetables, and dairy products, which contain fibre and healthy nutrients. These natural sugars are different from added sugars, which are not needed by the body and can lead to adverse health effects if consumed in excess.
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How sugar affects the body
Sugar is not always bad for you. Your body needs glucose, a type of sugar, to survive. There are two types of sugar: natural, found in dairy, fruits, and vegetables, and added, found in prepared foods like brown sugar and high-fructose corn syrup.
However, eating large amounts of sugar can speed up your brain's reward and appetite center, which can interfere with feelings of fullness and satisfaction over time. This can lead to an almost addictive pattern of sugar cravings and overeating, which can contribute to obesity. Sugar can also stick to the harmful bacteria in your mouth and form plaque, which results in tooth decay.
Diets high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk. Sugar creates oxidative stress in the body that can damage proteins, tissues, and organs. Advanced glycation end products (AGEs) are compounds formed by reactions between sugar and protein in your body, and they are suspected to play a key role in skin aging.
Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary beverages.
Added sugar has also been linked to cognitive decline and degenerative disorders, such as Alzheimer's disease and dementia.
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The dangers of sugar
Sugar is a carbohydrate that occurs naturally in many foods, such as fruits, vegetables, grains, and dairy. The body breaks down carbohydrates into simple sugars, such as glucose, which it uses for energy and healthy functioning. While consuming whole foods that contain natural sugar is okay, the problem arises with added sugars. These are sugars added by food manufacturers to products to enhance flavour or extend shelf life.
Added sugars are present not only in sweetened items like soft drinks, fruit drinks, flavoured yogurts, cereals, cookies, cakes, and candies but also in unexpected foods like soups, bread, cured meats, and ketchup. According to the National Cancer Institute, adult men consume an average of 24 teaspoons of added sugar per day, which equates to 384 calories. Excessive added sugar intake has been linked to several health issues, including:
- Obesity and weight gain: A study of 1165 children and adolescents found that those consuming ≥ 10% energy intake from added sugars were 2.57 times more likely to be overweight or obese. High sugar consumption can lead to a diet that is too high in calories, resulting in weight gain.
- Diabetes: Consuming too much sugar can lead to high blood glucose levels, potentially causing diabetes. Sugar was previously believed to negatively impact blood glucose levels in people with diabetes, but recent research suggests that starchy foods like refined bread and breakfast cereal may have a more detrimental effect.
- Cardiovascular disease: A 15-year study published in JAMA Internal Medicine found that people who derived 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those consuming 8% of their calories as added sugar. The effects of added sugar, including higher blood pressure, inflammation, and fatty liver disease, contribute to an increased risk of heart attack and stroke.
- Dental issues: Excessive sugar consumption can lead to tooth decay.
- Other potential issues: While more research is needed, some studies have suggested associations between added sugar intake and cancer, cognitive impairment, depression, and acne.
To maintain a healthy diet, it is recommended to limit the consumption of added sugars and opt for whole foods that contain natural sugars, such as fruits, vegetables, and whole grains.
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Recommended sugar intake
There is no definitive answer to how much sugar a person should consume per day. However, there are several guidelines that can help determine a recommended sugar intake. Firstly, it is important to distinguish between natural sugars and added sugars. Natural sugars occur in foods such as fruit, vegetables, and milk, while added sugars are those put into food during processing or preparation.
According to the Dietary Guidelines for Americans, added sugar intake should be limited to less than 10% of total daily calories for people aged 2 and above. For a 2,000-calorie diet, this equates to no more than 50 grams or 12 teaspoons of added sugar per day. However, other healthcare organizations and researchers recommend a more conservative limit of 25 grams of added sugar per day. The American Heart Association (AHA) suggests similar guidelines, recommending no more than 150 calories or about 9 teaspoons of added sugar per day for men.
In the United Kingdom, the reference intake (RI) for total sugars is 90 grams per day, which includes 30 grams of "free sugars". Nutrition experts in the UK consider foods with 22.5 grams of total sugar or more per 100 grams of serving to be high in sugar, while foods with 5 grams or less are considered low in sugar.
To reduce added sugar intake, it is recommended to limit the consumption of highly processed foods and opt for nutrient-dense whole foods. Reading food labels and ingredient lists can also help individuals make informed decisions about their sugar intake. It is important to be aware of different terms used to describe added sugars, such as cane sugar, honey, high-fructose corn syrup, and various types of syrups.
Excessive sugar consumption can lead to health issues such as weight gain, obesity, tooth decay, and an increased risk of heart disease, type 2 diabetes, and certain cancers. Therefore, it is generally recommended to limit the intake of added sugars and get most of your calories from other food groups, such as starchy foods, fruits, and vegetables.
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How to cut down on sugar
Sugar is a carbohydrate that occurs naturally in many foods, such as fruits and vegetables, and dairy products. However, food producers also add sugar to many products, including sodas, sweets, cakes, and pastries. Consuming excessive amounts of added sugar can have adverse health effects, so it is important to cut down on sugar intake. Here are some ways to do that:
Read the labels
Nutrition information can be presented in different ways, including on the front and back of food packaging. Look for the "of which sugars" figure on nutrition labels, which is part of the carbohydrate information. This will help you compare labels and choose foods that are lower in sugar overall.
Reduce sugar in drinks
Drink water instead of cordials, soft drinks, and juices. Even unsweetened fruit juices and smoothies are sugary, so limit the amount you have to no more than 150ml a day. If you prefer fizzy drinks, try diluting no-added-sugar squash with sparkling water.
Reduce sugar in food
Eat fruit for dessert instead of cakes or cookies. You can also replace a bowl of sugary snacks with fresh fruit, such as bananas, oranges, or apples. When baking cookies, brownies, or cakes, cut the sugar in the recipe by one-third to one-half. Use flavor extracts like vanilla or almond to add a sweet scent without adding sugar. You can also switch out the added sugar in a recipe with an equal amount of unsweetened applesauce.
Choose whole foods
Whole foods are unprocessed and free of additives and other artificial substances. These include whole fruits, legumes, whole grains, vegetables, and meat on the bone. Eating whole foods instead of ultra-processed foods can help you moderate your sugar intake.
Limit sugar intake
The reference intake for total sugars is 90g a day, which includes 30g of "free sugars". For a healthy, balanced diet, get most of your calories from starchy foods (wholegrain where possible), fruits, and vegetables. Only eat foods high in free sugars occasionally or not at all.
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Frequently asked questions
Yes, sugar is a carbohydrate, which is the primary source of energy for the human body. Glucose, a monosaccharide derived from the breakdown of sugar, is the body and brain's number one energy source and is essential for the function of the central nervous system.
Excessive sugar consumption, especially in the form of added sugars in processed foods and sugary beverages, has been linked to various negative health outcomes, including weight gain, obesity, diabetes, heart disease, and cancer. High-sugar diets can also increase the risk of cavities and tooth decay as the bacteria that attack tooth enamel feed off sugar.
While sugar can be part of a healthy diet, moderation and portion control are key. The World Health Organization (WHO) recommends that sugar comprise 10% or less of daily energy intake. It is important to read food labels to understand the amount and type of sugar in a product.
