Free sugar

Free sugars refer to the sugars that are added to foods and beverages by the manufacturer, cook, or consumer, as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. These sugars are distinct from the sugars naturally found in whole fruits and vegetables.

Definition

The term "free sugars" was defined by the World Health Organization (WHO) to help distinguish between sugars that are naturally integrated into the cellular structure of foods and those that are added or present in a free form. This distinction is important for nutritional guidelines and public health recommendations.

Sources of Free Sugars

Free sugars can be found in a variety of foods and drinks, including:

• Soft drinks, energy drinks, and sports drinks
• Confectionery such as candies and chocolates
• Baked goods like cakes, cookies, and pastries
• Desserts such as ice cream and puddings
• Processed foods where sugar is added for flavor or preservation
• Fruit juices and smoothies
• Honey and syrups

Health Implications

Excessive consumption of free sugars is associated with several health issues, including:

• Obesity: High intake of free sugars, particularly from sugar-sweetened beverages, is linked to weight gain and obesity.
• Dental caries: Free sugars are a major dietary risk factor for the development of dental caries (tooth decay).
• Type 2 diabetes: Diets high in free sugars can increase the risk of developing type 2 diabetes.
• Cardiovascular disease: There is evidence suggesting that high sugar intake can contribute to cardiovascular disease.

Recommendations

The WHO recommends that both adults and children reduce their intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% of total energy intake would provide additional health benefits.

Labeling and Regulation

Many countries have implemented or are considering policies to reduce the consumption of free sugars, such as:

• Sugar taxes on sugar-sweetened beverages
• Nutritional labeling that highlights added sugars
• Public health campaigns to raise awareness about the risks of high sugar consumption

Research and Controversies

Research continues to explore the impact of free sugars on health, with some controversies regarding the role of sugar in the diet. Industry influence and the complexity of dietary patterns make it a challenging area for clear public health messaging.

Also see

• Added sugar
• Natural sugar
• Dietary guidelines
• Nutrition
• Public health

Nutrition information of Free sugar

• USDA on Free sugar

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