Most people know sugar as a sweet ingredient, but it is also a basic carbohydrate found naturally in many foods. Generally, it is present in fruits, milk and certain vegetables. Added sugar, on the other hand, is something that is used in processed foods and drinks. The facts and description about sugar are not just about sweetness alone, but are more about knowing how sugar works in your body. In this blog, let us understand these insights in greater detail:
Main Types of Sugar
Sugar is available in several forms, and every type has a different source and role in foods. The following table will help you to understand what is sugar:
| Type of Sugar | Description | Common Examples |
|---|---|---|
| Glucose | A simple sugar used by the body as a key energy source and found naturally in some plant foods. | Fruits, vegetables and honey. |
| Fructose | A naturally occurring sugar known for its sweetness and commonly found in fruit. | Fruit, honey. |
| Sucrose | Common table sugar is made of glucose and fructose joined together. | Cane sugar, beet sugar and many sweetened foods. |
| Lactose | Natural sugar found in milk and dairy products. | Milk, yoghurt, dairy foods. |
| Maltose | This sugar is formed from two glucose units and is often associated with grains and starch breakdown. | Malted foods, some cereals and brewing ingredients. |
Health Effects of Excess Sugar Consumption
Consuming too much added sugar over time might affect several aspects of health, especially when it contributes to excess calorie intake.
Obesity and Weight Gain
Excess sugar can add calories without providing much satiety, which might again contribute to weight gain. Alongside, sugar-sweetened foods and drinks can also introduce more calories than what you actually require.
Increased Risk for Type 2 Diabetes
High added sugar intake, especially when it has been associated to excess calorie consumption and weight gain, may contribute to a higher risk of developing type 2 diabetes in some people. Your blood sugar balance can be affected as well.
Risk for Developing Tooth Decay
Frequent sugar intake can become a reason for tooth decay because oral bacteria feed on sugars. Consequently, they produce acids that can damage tooth enamel. This is one reason sugary snacks and drinks are often linked with dental problems.
Impact on Heart and Metabolic Health
High sugar intake is associated with increased body mass and some other concerns. To be specific, they are related to blood lipids and insulin resistance.
Recommended Daily Sugar Intake and How to Reduce Added Sugar
Keeping added sugar in check often starts with following general intake guidance and making practical changes in daily habits.
Recommended intake levels
As per the recommendation from the WHO, people should ensure that their free sugar intake does not exceed 10% of their total energy intake daily. They also recommend reducing it below 5% so that you can experience additional benefits. For many adults, this can mean keeping added sugar intake relatively modest within the overall diet.
Check food labels carefully
One of the best ways to reduce added sugar is to read labels and look beyond the word sugar itself. Look for ingredients such as syrup, dextrose, maltose, and cane juice in the packaging label, which also means added sugars are present.
Reduce sugary drinks
Try to cut back on soft drinks, sweetened coffee drinks and packaged juices to make a significant difference. This is due to the fact that beverages act as a major source of added sugar.
Choose less processed foods
You should consume whole foods such as fruit, plain yoghurt and grains with minimally processed meals. This can lower the levels of added sugar intake naturally.
Make gradual swaps
You have to begin with small changes since they are easier to sustain. Initially, try to reduce sugar in tea or coffee, or choose unsweetened foods. Alongside, replace sugary snacks with alternatives that have comparatively less added sugar.
