Free sugars

Free sugars refer to all monosaccharides and disaccharides added to foods and beverages by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups, and fruit juices. The term does not include sugars found in intact fruits and vegetables, nor does it include sugars naturally present in milk. The distinction between free sugars and those naturally occurring in foods is crucial for understanding their impact on health. Excessive consumption of free sugars has been linked to various adverse health effects, including obesity, type 2 diabetes, heart disease, and dental caries.

Health Implications

The World Health Organization (WHO) recommends reducing the intake of free sugars to less than 10% of total energy intake, with a further reduction to below 5% of total energy intake for additional health benefits. This recommendation is based on evidence linking high intake of free sugars to poor dietary quality, obesity, and increased risk of non-communicable diseases.

Obesity

Consuming foods and beverages high in free sugars increases the overall energy intake and can lead to an energy imbalance, which, over time, results in obesity. Obesity is a major risk factor for several chronic diseases, including diabetes, cardiovascular diseases, and certain cancers.

Dental Caries

Free sugars are the most significant dietary factor in the development of dental caries. The frequency and amount of free sugars consumed are directly related to the risk of developing caries, as they provide easily fermentable substrates that oral bacteria metabolize, producing acids that demineralize tooth enamel.

Type 2 Diabetes

A diet high in free sugars, particularly from sugar-sweetened beverages, has been associated with an increased risk of developing type 2 diabetes. This relationship may be mediated through direct effects on glucose and insulin metabolism, as well as through indirect effects related to obesity.

Sources of Free Sugars

Free sugars are found in a wide range of foods and beverages, including:

• Sugar-sweetened beverages (e.g., sodas, fruit drinks, sports drinks)
• Sweets and confectioneries (e.g., candies, chocolates)
• Baked goods (e.g., cakes, cookies, pastries)
• Dairy desserts (e.g., ice cream, flavored yogurts)
• Canned fruits in syrup
• Honey, syrups, and fruit juices

Reducing Intake

To reduce the intake of free sugars, the WHO and other health organizations recommend:

• Consuming fresh fruits and vegetables instead of foods high in free sugars
• Drinking water, unsweetened tea, or coffee instead of sugar-sweetened beverages
• Reading food labels to identify added sugars in packaged foods and beverages
• Limiting the consumption of sweets and desserts

Conclusion

The reduction of free sugars intake is essential for maintaining optimal health and preventing chronic diseases. Public health policies and individual dietary choices play critical roles in achieving this goal.