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Many of us consume as much as 13.5 percent of our daily calorie recommended allowance from added sugars. These sugars increase overall energy intake and may reduce calorie intake from more nutritionally beneficial foods, creating an unhealthy diet, weight gain, tooth decay and increased risk of noncommunicable diseases.

This month we look at the implications of excessive sugar in the diet and explore a few simple steps which can help reduce sugar intake.

Sugars explained

Sugar is a simple carbohydrate which the body converts into glucose and uses as energy. Its effect on the body differs depending on the type of sugar consumed. Sugars can be divided into two types: natural (or intrinsic) sugars and free sugars.

Natural Sugars

Natural sugars are found in whole fruit (fructose), vegetables and milk-based products (lactose), there is no evidence of adverse effects from consuming these types of sugars. Although they do contain calories, fructose and lactose are consumed with other important nutrients, namely fibre in the case of fructose, or protein in the case of lactose, which are beneficial to overall health.

Free Sugars

Free sugars refer to all sugars added to foods and drinks by the manufacturer, cook or consumer and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. The largest contributor to free sugars in our diet may not be the spoons of refined sugar added to foods and drinks at mealtimes, but, the sugars manufacturers add as ingredients to processed foods. These sugars are commonly added to sweeten flavour, however, they may also be added to provide technical functions such as altering colour, texture, ensuring proper fermentation or preserving food to allow for a longer shelf life.

A diet high in free sugars is a poor diet and is detrimental to health.

Common sources of free sugars in daily diet

Each individuals diet is unique, however there are popular food types common in many diets which contain free sugars.

Preserves and confectionery – table sugars, jam, chocolate and candy account for a large proportion of the free sugars regularly consumed in the average diet

Soft drinks and fruit juice – fruit juice accounts for a large proportion of free sugars consumed by young children

Biscuits, buns and cakes – the high quantities of sugar added in the process of making biscuits, buns and cakes is not always obvious

Alcoholic drinks – many people are unaware of the sugar levels in alcoholic drinks, particularly when mixed with a soft drink

Dairy products – diary contains natural sugar, however, there are often added sugars in flavoured milks, yoghurts or ice cream

Savoury food – sugar can be found in many savoury foods, such as stir-in sauces, condiments and crisps

Recognising free sugars on labelling

There are many names used on packaging and labelling when referring to sugars. As it may not be obvious that an ingredient is a sugar, it is prudent to be aware of these names:

Sugar related health risks

High consumption of free sugars is a health concern because of the association with poor quality diet, obesity, tooth decay and the risk of noncommunicable diseases such as diabetes.

Overweight and obesity

According to the World Health Organisation, globally there are around 2 billion adults overweight, of those 768 million are affected by obesity. If current trends continue it is estimated that 2.7 billion adults will be overweight and 1.1 billion considered obese by 2025.

Overweight and obesity are associated with mental health problems, reduced quality of life and are major risk factors for many chronic diseases, including diabetes, cardiovascular disease and cancer.

Excessive sugar intake has been linked to weight gain and obesity, as consuming food and drink high in free sugars provides a major and unnecessary source of calories with minimal nutritional value.

Sugar and tooth decay

Tooth decay occurs when sugar interacts with the bacteria within the plaque to produce acid, the acid dissolves the enamel and dentine of teeth creating holes or cavities.

Individuals whose diet consists of high levels of free sugars, have a higher risk of tooth decay, particularly if the food they eat is sticky or consumed in between mealtimes. Tooth decay is a significant and growing problem for children and adolescents as they have become accustomed to sugar at an early age.

Simple steps to reduce tooth decay:

• Brush teeth twice a day and floss once a day
• Eat less foods and drinks which are high in added sugar
• Reduce acid production by cutting down on snacking
• Do not eat sugary foods between meals

Sugar and diabetes

Currently it is estimated that 1 in 11 adults (415 million people) have diabetes, although approximately 46% of people with diabetes are thought to be undiagnosed. By 2040, it is expected that over 640 million of the world’s adult population may be living with the disease.

Diabetes is a chronic disease which occurs when the pancreas does not produce enough insulin, or when the body cannot effectively use the insulin it produces. There are several types of diabetes. Type 2, which results from the body’s ineffective use of insulin, is the most common and is largely caused by excess weight and physical inactivity. As regular consumption of foods and drinks which are high in sugar is linked with weight gain, sugar is a contributory factor in type 2 diabetes.

Although in many cases type 2 diabetes is preventable, it remains the leading cause of diabetes-related complications such as blindness, non-traumatic amputations, and chronic kidney failure requiring dialysis.

Recommended daily sugar intake

The World Health Organisation recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 – 7 teaspoons) per day would provide additional health benefits.

Maximum daily sugar intake recommendations:

• 1 cube/teaspoon = 4 g
• 4-6 years – 5 cubes/teaspoons (19 grams)
• 7-10 years – 6 cubes (24 grams)
• 11+ years – 7 cubes (30 grams)

Reducing sugar intake

As so many products contain added sugar, cutting down can seem like a difficult task. However, there are associated health benefits to making small dietary and lifestyle adjustments which reduce daily sugar consumption and help avoid health risks.

• Choose water, milk and 100% juice over fruit juices and sodas
• Drink unsweetened coffee or tea
• If eating canned, dried or frozen fruits choose no added sugar options, or those packed in their own juice or water
• Remove sugar, syrup and honey from the table at mealtimes
• Add fresh fruit (bananas, blueberries or strawberries) or dried fruit (raisins, sultanas or apricots) to cereal, instead of sugar
• Choose whole foods instead of processed foods
• Reduce the use of condiments such as ketchup and mayonnaise, these are often high in added sugar
• Try natural yoghurt with fresh fruit, instead of artificially sweetened yoghurt
• Check sugar levels in low-fat or fat-free products, they are often very high in sugar
• Avoid adding sugar when cooking. Instead, add flavour by using herbs, spices and whole fruits or extracts such as vanilla
• Try plain nuts and dried fruit as a snack alternative
• Read food labels and be aware of the alternative names for sugar in food production
• Get adequate sleep each night, tired bodies and minds crave sugar

Follow a healthy eating plan

Eating a nutritionally balanced diet while staying within daily calorie needs is essential for building a healthy eating pattern. A main meal should consist of three-quarters vegetables, beans or grains and one-quarter meat, fish or protein, try to choose water over other beverages.

Reduce salt intake and try to avoid too many sugar rich and processed foods.

Most fruit and vegetables contain necessary nutrients, are low in calories and high in fibre, ideal for maintaining or attaining a healthy weight. Aim to eat at least 5 portions of fruit and vegetables per day with these practical tips:

• Cook more meals from scratch
• Blend vegetables and beans to make soups and sauces
• Keep a well-stocked and easily accessible fruit bowl

Take charge of your health today!

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