Added sugar

Added sugar refers to sugars and syrups that are added to foods or beverages during processing or preparation. This is distinct from naturally occurring sugars found in fruits (fructose) and milk (lactose). The consumption of added sugars has been linked to various health issues, including obesity, heart disease, type 2 diabetes, and dental caries. Major sources of added sugars include soft drinks, cakes, pies, chocolate, ice cream, and certain processed foods.

Health Effects

Excessive intake of added sugars has been associated with a range of adverse health effects. One of the most significant concerns is obesity, as sugary foods and beverages are high in calories and can lead to weight gain. Additionally, diets high in added sugars can increase the risk of developing type 2 diabetes, heart disease, and certain types of cancer. There is also evidence to suggest that high consumption of added sugars can lead to poor nutritional outcomes, as individuals may choose sugary foods over more nutritious options.

Recommendations

Various health organizations have issued guidelines on the consumption of added sugars. The World Health Organization (WHO) recommends that added sugars should make up less than 10% of total energy intake, with a further reduction to below 5% for additional health benefits. Similarly, the Dietary Guidelines for Americans suggest limiting calories from added sugars to less than 10% per day.

Labeling

In many countries, food labels must clearly indicate the amount of added sugars in products. This is intended to help consumers make informed choices about their dietary intake. The U.S. Food and Drug Administration (FDA) has updated its Nutrition Facts label to include a line for added sugars, both in grams and as a percentage of the Daily Value.

Reducing Added Sugar Intake

To reduce added sugar intake, individuals can:

• Choose beverages without added sugars, such as water or unsweetened tea.
• Select fruits for dessert instead of sugary snacks.
• Read food labels to identify and limit foods with high levels of added sugars.
• Prepare homemade meals and snacks to better control the amount of added sugars in the diet.

Conclusion

The consumption of added sugars is a significant dietary concern, associated with a range of health issues. By understanding the sources of added sugars and taking steps to limit their intake, individuals can improve their overall health and reduce the risk of chronic diseases.