Sugars
Sugars act as a primary source of energy in the human diet. They come in various forms, including natural sugars found in fruits, vegetables, and dairy products, as well as added sugars in processed foods and beverages.
Functions of sugars in the diet
Sugars provide the body with energy. For each gram of sugar, 4 kcal of energy is obtained. However, sugars are considered as a non-essential nutrient as they do not have any other nutritional benefits.
Different definition of sugars
Total sugars
Total sugars include naturally present sugar in fruits and vegetables, milk and all added sugars in foods and beverages.
Free sugars
Free sugars include naturally occurring sugars found in honey, syrups, fruit juices and fruit juice concentrates as well as monosaccharides and disaccharides added to foods and beverages by the manufacturer or consumer.
Added sugars
Added sugars include sugars added to food and beverages during processing. Sugars used as sweeteners and sugars from honey and fruit or vegetable juice concentrates.
Finding sugars on a food label
In order to find the quantity of added sugars in a packaged food, read the nutrition information section of the food label. Added sugars may be listed under different names in the ingredients list of a food item. They may be listed as brown sugar, corn sweetener, corn syrup, fruit juice concentrates, high-fructose corn syrup, honey, invert sugar, malt sugar, molasses, raw sugar, sugar, sugar molecules such as dextrose, fructose, glucose, lactose, maltose, sucrose, syrup
Consequences of excess sugar in the diet
The World Health Organisation recommends less than 45 grams of sugar (equivalent to 9 teaspoons) per day for a non diabetic. Excessive sugar consumption can have various negative health consequences. Some potential effects of consuming too much sugar may lead to an increased risk of tooth decay and dental issues, weight gain and obesity, insulin resistance and type 2 diabetes, inflammation, metabolic syndrome, fatty liver amongst others.
High added sugar food watchlist
Added sugars can be found in various processed and packaged foods. Watch out for the list of foods below that often contain a high amount of added sugar:
- Fizzy and sugary drinks: sodas, fruit-flavoured drinks, ice teas, energy and sport drinks
- Sweets, candies and snacks: chocolates, candy bars, gummies, marshmallows, jams
- Baked goods: pastries, cakes, cookies, muffins, doughnuts, potato chips with added seasonings, granola bars, trail mixes with candies,
- Breakfast cereals, especially those marketed to children
- Condiments and sauces: ketchup, chilli sauce, barbecue sauce, salad dressings
- Sweetened dairy products and frozen desserts: flavoured yoghurts, condensed milk, flavoured milk, ice cream, frozen yoghurt, sorbet, popsicles
- Fruit drinks with added sugar, meal replacement shakes, flavoured alcoholic drinks and cocktails, canned fruits in syrups
- Ready-to-eat meals
Tips to reduce sugar in the diet
- Choose fresh, minimally processed foods.
- Cut down on the amount of sugar (white and brown sugar, honey and syrups) added to food and beverages such as cereals, tea, coffee.
- Read nutrition labels on packaged foods to identify added sugars.
- Compare sugar content between brands of packaged foods and opt for choices with lower sugar content.
- Be mindful of portion sizes when eating desserts and sweet treats. Eating smaller portions helps to reduce overall sugar intake.
- Limit the intake of sugary beverages such as fruit juices, fizzy drinks and energy drinks. Opt for water, herbal teas or infusions.
- Choose unsweetened alternatives of products such as yoghurt, almond milk, or cereal. Sweetness may be added with fresh fruits or a small amount of honey if needed.
- Many condiments and sauces such as ketchup, barbecue sauce, and salad dressing may contain added sugars. Check labels and choose options with little or no added sugar.
- Choose healthier snack options such as fresh fruits, vegetables, nuts, or seeds instead of sweets, candies and pastries.
- Modify recipes to cut on the sugar called for and use extracts such as vanilla, almond, lemon to enhance the flavours. Spices such as cinnamon, nutmeg and ginger can also be used to supplement the taste.
Source: British Dietetics Association