Sugar is a type of carbohydrate that is naturally present in many foods, including fruits, vegetables, and dairy products. It is also commonly added to various processed foods and beverages as a sweetener.
Chemically, sugar refers to a group of simple carbohydrates, with the most common types being glucose, fructose, and sucrose.
Glucose is the primary source of energy for the body and is essential for normal functioning. It is produced during the digestion of carbohydrates and is used by cells for energy or stored as glycogen in the liver and muscles for later use.
Fructose is a naturally occurring sugar found in fruits, honey, and some vegetables. It is the sweetest of the sugars and is often used as a sweetener in processed foods and beverages.
Sucrose, commonly known as table sugar, is a disaccharide composed of one glucose molecule and one fructose molecule. It is extracted from sugarcane or sugar beets and is widely used as a sweetener in various foods and drinks.
Blood sugar regulation: Insulin helps lower blood sugar levels by facilitating the uptake of glucose into cells. On the other hand, the hormone glucagon, released by the pancreas, triggers the release of stored glucose from the liver when blood sugar levels drop too low.
The recommended daily intake of sugar for both adults and children varies based on age, sex, and overall calorie needs.
Here are the general guidelines provided by authoritative health organizations:
World Health Organization (WHO):
Adults: WHO recommends consuming less than 10% of total daily calories from added sugars. Ideally, the intake should be limited to 5% or less (approximately 25 grams or 6 teaspoons) for additional health benefits.
Children: WHO suggests limiting the intake of added sugars to less than 10% of total daily calories. This includes all sources of added sugars, such as beverages, snacks, and processed foods.
American Heart Association (AHA):
Adults: AHA advises that women should consume no more than 6 teaspoons (25 grams) of added sugars per day, while men should limit their intake to 9 teaspoons (37.5 grams) or less.
Children: AHA recommends that children aged 2-18 years should consume no more than 25 grams (6 teaspoons) of added sugars per day.
It’s important to note that these guidelines pertain to added sugars, which are sugars added to foods and beverages during processing, cooking, or at the table.
Naturally occurring sugars in whole foods such as fruits and dairy products are not typically a health concern when consumed in their whole forms, as they come with additional nutrients and fibre.
The shocking sugar levels in our foods:
Breakfast Cereals:
Flavored and sweetened cereals: Can contain 10-20 grams or more of sugar per serving.
Granola cereals: Can contain 10-20 grams or more of sugar per serving.
Yogurts:
Fruit-flavored yogurts: Can contain 15-25 grams or more of sugar per serving.
Greek yogurts with added flavors: Can contain 8-15 grams or more of sugar per serving.
Soft drinks and sodas:
Regular soft drinks: Can contain around 35-45 grams or more of sugar per 12-ounce can.
Fruit-flavored carbonated drinks: Can contain around 20-30 grams or more of sugar per 12-ounce can.
Fruit juices:
Fruit juices (both 100% fruit juice and fruit juice blends): Can contain 20-30 grams or more of sugar per 8-ounce serving.
Sweetened beverages:
Flavored coffees and teas: Can contain 20-40 grams or more of sugar per serving.
Energy drinks: Can contain 25-40 grams or more of sugar per serving.
Snack bars:
Granola bars and cereal bars: Can contain 10-20 grams or more of sugar per bar.
Protein bars: Can vary widely, but some may contain 10-20 grams or more of sugar per bar.
Condiments and sauces:
Ketchup: Can contain around 4 grams or more of sugar per tablespoon.
BBQ sauce: This can contain around 6-10 grams or more of sugar per tablespoon.
Salad dressings: These can vary widely, but some creamy dressings may contain 2-8 grams or more of sugar per tablespoon.
Sauces and Marinades:
Teriyaki sauce: This can contain around 5-10 grams or more of sugar per tablespoon.
Pasta sauces: These can vary widely, but some may contain 4-10 grams or more of sugar per half-cup serving.
Flavored Yogurt Drinks:
Drinkable yogurts and smoothies: These can contain 20-40 grams or more of sugar per serving.
Ice Cream and Frozen Desserts:
Regular ice cream: This can contain around 15-30 grams or more of sugar per half-cup serving.
Frozen yogurt: This can vary widely, but some may contain 15-25 grams or more of sugar per half-cup serving.
Ice cream novelties (e.g., ice lollies): Can contain 10-20 grams or more of sugar per serving.
Baked Goods and Pastries:
Biscuits: These can contain 8-15 grams or more of sugar per cookie.
Cakes and cupcakes: These can vary widely, but some frosted varieties may contain 20-40 grams or more of sugar per serving.
Pastries (e.g., doughnuts, croissants): Can contain 10-25 grams or more of sugar per piece.
Instant Porridge and Breakfast Bars:
Flavored instant porridge packets: These can contain 10-15 grams or more of sugar per packet.
Breakfast bars: Can vary widely, but some may contain 10-20 grams or more of sugar per bar.
Packaged Snacks:
Fruit snacks and gummies: Can contain 10-20 grams or more of sugar per serving.
Sweetened Nut Butters:
Flavored or sweetened nut butters (e.g., chocolate hazelnut spreads): Can contain 5-10 grams or more of sugar per serving.
Remember to always read the nutrition labels to determine the sugar content in processed foods, as it can vary significantly between brands and product variations.
Here are some ways in which sugar intake could potentially impact mental well-being:
Mood swings: Consuming large amounts of sugar can lead to rapid fluctuations in blood sugar levels, which can contribute to mood swings, irritability, and feelings of fatigue.
Increased risk of depression: Some studies have found a link between high sugar intake and an increased risk of depression. Excessive sugar consumption may disrupt neurotransmitter activity and inflammation in the brain, potentially affecting mood regulation.
Addiction and cravings: Sugar activates reward centers in the brain, triggering the release of dopamine, a neurotransmitter associated with pleasure and reward. Overconsumption of sugar can lead to addictive patterns, cravings, and a cycle of seeking more sugar to maintain the desired “sugar high.”
Cognitive function and focus: High-sugar diets, particularly those with frequent spikes in blood sugar levels, have been associated with reduced cognitive function, impaired memory, and difficulties with attention and concentration.
Inflammation and oxidative stress:
Excessive sugar consumption can contribute to chronic low-grade inflammation and oxidative stress in the body. These factors have been linked to an increased risk of mental health disorders such as anxiety and depression.
The physical impact of sugar on the body:
Weight gain and obesity: Sugar is calorie-dense and provides little to no nutritional value. Consuming high amounts of sugary foods and beverages can contribute to weight gain and increase the risk of obesity. Excess weight and obesity are associated with numerous health problems, including heart disease, type 2 diabetes, certain cancers, and joint issues.
Increased risk of chronic diseases: A high intake of added sugars has been linked to an increased risk of developing chronic conditions such as type 2 diabetes, heart disease, and non-alcoholic fatty liver disease. Overconsumption of sugar can lead to insulin resistance, impaired glucose metabolism, and elevated triglyceride levels, all of which are risk factors for these diseases.
Tooth decay and cavities: Sugar promotes the growth of harmful bacteria in the mouth, which produce acids that attack tooth enamel and lead to tooth decay. Regularly consuming sugary foods and drinks, especially those high in refined sugars, can increase the risk of cavities and dental problems.
Increased inflammation: High sugar intake has been associated with increased levels of inflammation in the body. Chronic inflammation is linked to a range of health issues, including cardiovascular disease, certain cancers, and autoimmune disorders.
Nutrient deficiencies: Foods high in added sugars are often low in essential nutrients such as vitamins, minerals, and fiber. Consuming sugary foods instead of nutritious options can lead to inadequate intake of vital nutrients, potentially contributing to deficiencies and compromised overall health.
Energy crashes and fatigue: Consuming sugary foods and beverages can cause a rapid spike in blood sugar levels, followed by a sudden drop. This cycle can lead to energy crashes, fatigue, and feelings of lethargy.
Skin problems: High-sugar diets, especially those rich in refined sugars and high-glycemic foods, may contribute to skin issues such as acne and accelerated skin aging. Elevated blood sugar levels can promote inflammation, hormone imbalances, and increased sebum production, all of which can impact the skin’s health and appearance.
Obesity and cancer risk: High sugar consumption, particularly in the form of sugary beverages and foods, can contribute to weight gain and obesity. Obesity is a well-established risk factor for various types of cancer, including breast, colorectal, pancreatic, and endometrial cancers. Studies have shown that excess body weight and obesity-related metabolic changes may increase the risk of cancer development.
Insulin resistance and cancer: High sugar intake can lead to insulin resistance, a condition in which the body’s cells become less responsive to the hormone insulin. Insulin resistance is associated with elevated insulin and insulin-like growth factor (IGF) levels, which may promote cancer cell growth and proliferation. Some research suggests that chronically high levels of insulin and IGF may increase the risk of certain cancers.
Inflammation and oxidative stress: Excessive sugar consumption can contribute to chronic low-grade inflammation and oxidative stress in the body. These factors have been implicated in cancer development and progression.
Sugar and obesity: A study published in the journal Circulation in 2009 found that high sugar intake, particularly in the form of sugar-sweetened beverages, was associated with weight gain and an increased risk of obesity. This study and several others suggest that excessive sugar consumption contributes to energy imbalance and weight gain, increasing the risk of obesity-related health problems.
Sugar and type 2 diabetes: Research published in the BMJ in 2015 analyzed multiple studies and concluded that higher consumption of sugar-sweetened beverages was associated with an increased risk of developing type 2 diabetes. The study suggested that the regular intake of sugary drinks can lead to insulin resistance and impaired glucose metabolism, contributing to the development of diabetes.
Sugar and cardiovascular health: A study published in JAMA Internal Medicine in 2014 found that individuals who consumed more than 17% to 21% of their daily calories from added sugars had a significantly higher risk of dying from cardiovascular disease compared to those with lower sugar intake. The study highlighted the potential detrimental effects of excessive sugar consumption on heart health.
Sugar and liver health: Excessive sugar intake, especially in the form of fructose, has been linked to non-alcoholic fatty liver disease (NAFLD). A study published in the Journal of Hepatology in 2017 suggested that added sugars, particularly in the form of high-fructose corn syrup, play a significant role in the development and progression of NAFLD.
Sugar and cognitive function: Research published in the journal Neuroscience in 2016 suggested that a high-sugar diet may have negative effects on cognitive function and memory. The study found that excessive sugar consumption impaired neuroplasticity, and the brain’s ability to form new connections, and may contribute to cognitive decline.
“Sugar can act like poison in high doses—and the amount in our diets has gone beyond toxic,” says Robert Lustig, M.D., a neuroendocrinologist at the University of California at San Francisco School of Medicine.
You can read more here: The sweet danger of sugar – Harvard Health.
How to quit the sugar now!
Set clear goals: Define why you want to cut back on sugar and establish specific, achievable goals.
Educate yourself: Learn about the harmful effects of excess sugar consumption to reinforce your motivation.
Read food labels: Pay attention to the sugar content listed on food labels and choose products with lower sugar content. Or cook from fresh and make your own delicious homemade sauces and condiments.
Opt for whole foods: Focus on whole, unprocessed foods that are naturally low in sugar, such as fruits, vegetables, lean proteins, and whole grains.
Be mindful of hidden sugars: Be aware that sugar can hide in many processed foods, condiments, sauces, and beverages. Check ingredients lists for added sugars in different forms (e.g., high fructose corn syrup, cane sugar, maltose).
Reduce sugary drinks: Cut back on sugary beverages like soda, fruit juices, and energy drinks. Replace them with water, herbal tea, or infused water with fruits and herbs.
Limit desserts and sweets: Reduce your consumption of desserts, candies, and sugary snacks. Opt for healthier alternatives like fresh fruits or homemade treats with natural sweeteners.
Gradually reduce sugar intake: Rather than going cold turkey, gradually reduce the amount of sugar in your diet to allow your taste buds to adjust.
Be cautious with artificial sweeteners: While artificial sweeteners can provide sweetness without calories, they may still contribute to sugar cravings or have other negative health effects. Moderation is key.
Plan meals and snacks: Plan your meals and snacks in advance to avoid impulsive, sugar-laden choices when hunger strikes.
Choose healthier snacks: Opt for snacks that are high in protein and fiber to help keep you full and satisfied, reducing sugar cravings.
Increase protein intake: Including protein-rich foods in your meals can help stabilize blood sugar levels and reduce sugar cravings.
Get enough sleep: Poor sleep can lead to increased sugar cravings. Aim for quality sleep to support overall health and reduce cravings.
Manage stress: Find healthy ways to manage stress, such as exercise, meditation, or hobbies, as stress can trigger emotional eating and sugar cravings.
Stay hydrated: Drink enough water throughout the day to help curb cravings and maintain overall well-being.
Practice mindful eating: Pay attention to your eating habits, chew slowly, and savor the flavors of your food. Mindful eating can help you better control cravings. Find healthy alternatives.
Seek support: Consider joining a support group or involving friends and family in your efforts to reduce sugar intake. Having a support system can make the process easier.
Stay active: Engage in regular physical activity to boost mood, reduce stress, and promote overall health, which can help curb sugar cravings.
Be patient and kind to yourself: Reducing sugar intake is a journey. Understand that occasional slips are normal, and don’t beat yourself up over them.
Focus on progress and celebrate small victories along the way. You have got this!