What Are Added Sugars?
Added sugars are sugars and syrups that are added to foods during processing or preparation, as opposed to naturally occurring sugars found in fruits, vegetables, and dairy products.1-3 Common sources include high-fructose corn syrup, cane sugar, and honey. These added sugars are prevalent in a variety of foods, from obvious culprits like soft drinks and candies to less obvious ones like bread, yogurt, and sauces.1
Health Risks of Added Sugars
Obesity and Weight Gain
One of the most immediate effects of consuming high amounts of added sugars is weight gain.2 These sugars contribute to increased caloric intake without providing nutritional benefits, often leading to an imbalance that favours fat accumulation. Sugary drinks are a major contributor to this issue, providing large amounts of calories without satiety, which can lead to overconsumption.
Heart Disease
A diet high in added sugars is associated with an increased risk of heart disease.4 Excess sugar intake can lead to elevated blood pressure, inflammation, and increased triglyceride levels—all risk factors for cardiovascular diseases. A study has found that individuals who consumed 17-21% of their daily calories from added sugars had a 38% higher risk of dying from cardiovascular disease compared to those who consumed less.5
Type 2 Diabetes
Excessive consumption of sugary foods and drinks can lead to insulin resistance, a precursor to type 2 diabetes.3 Insulin resistance occurs when the body's cells become less responsive to insulin, leading to elevated blood sugar levels. This condition is a significant risk factor for the development of diabetes, which is a growing global health concern.
Dental Health
Added sugars are a leading cause of tooth decay.1 When sugars are consumed, they interact with bacteria in the mouth to form acids that erode tooth enamel, leading to cavities. This is particularly common when sugary snacks and drinks are consumed frequently or over long periods.
Excess sugar intake is harmful to health.
Reducing Added Sugar Intake
Reducing the intake of added sugars can significantly improve overall health.4 It is recommended that women limit their intake to 24 grams (6 teaspoons) per day, and men to 36 grams (9 teaspoons) per day. Here are some practical tips to help reduce sugar consumption:2,4,5
In a Nutshell
The evidence is clear: excessive intake of added sugars poses significant health risks. By being mindful of our sugar consumption and making healthier dietary choices, we can reduce our risk of chronic diseases and improve our overall well-being. Reducing added sugar is a simple but effective step towards a healthier lifestyle, as emphasised by leading health experts.
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