Introduction

Sugar is the most widely used sweetener around the globe. It comes from plants, mainly sugarcane and sugar beets, the most economical sources of sugar due to their high sucrose concentrations. Sucrose is the most common type of sugar. It is a large carbohydrate made of two smaller carbohydrates called fructose and glucose. Sugar that we consume comes from natural sources like fruits, dairy, etc or is added to foods like the addition of sugar in tea or coffee. Packaged foods found in supermarkets have around 70% added sugars. Sugar is used in our bodies as a source of energy and excess sugar is stored in the body as glycogen or fats for future use. Although sugar provides energy, it lacks vitamins, proteins, fibres, and minerals so it has no nutritional value. Excessive consumption of sugar can lead to a variety of health issues like obesity, diabetes, tooth decay, hypertensive disease in adults,¹ and hyperactivity in children.² Despite all the health issues, sugar continues to be a popular food and flavouring agent.

Sugar: basics, added versus natural sugars

There are different names and sources of sugar. There are two subtypes of sugars: simple sugars (consisting of one molecule)known as monosaccharides, and disaccharides (consisting of two molecules). Glucose, fructose, and galactose are monosaccharides. Sucrose, lactose, and maltose are major disaccharides. Glucose is our main source of energy and serves as fuel for the cells in our body. Sugar occurs naturally in fruits, vegetables, grains, and dairy and supplies energy to the body. 

Added versus natural sugars

The natural sugar found in foods like fruits and vegetables is digested slowly, so this keeps our blood glucose levels elevated for longer, thereby keeping the body's metabolism stable. Sugars added during the manufacturing, processing, or preparation of foods and beverages are known as added sugars. As they lack fibre, they are either digested immediately and used for energy or are sent to the liver for storage as fat. Our bodies metabolise natural and added sugars in a similar way. Consuming natural sugars has not been linked to side effects due to the moderate amounts of fibre and other useful ingredients in comparison to added sugars which have no additional benefit. After eating added sugars, blood glucose levels rapidly drop, leading to hunger and food cravings that cause weight gain. Thus, the frequent consumption of added sugars contributes to a variety of health issues, such as obesity, diabetes, and cardiovascular disease.

How does sugar affect our bodies?

Consuming a moderate amount of sugar is fine. However, consuming large amounts of sugar, especially added sugars, increases the risk of several health conditions. Consumption of excess sugar may lead to insulin resistance, which further causes diabetes. Diabetes may lead to serious ailments like kidney and nerve damage. Excess sugar consumption in children may lead to an increased risk of many health issues, especially later in life. Such health issues include:

• Dental caries, 
• Weight gain 
• Acne 
• Energy 
• Fluctuations 
• Obesity 
• Diabetes 
• Immune system suppression 
• Digestive issues 
• Hyperactivity² 
• Mood disorders

How much sugar is okay?

The World Health Organization (WHO) recommends limiting the intake of free sugars, which are added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices to below 10 energy per cent at all stages of life. For an average adult, 10 energy per cent equals no more than 50 grams of sugar per day (14 sugar cubes). The WHO recommendations focus on the consumption of all types of free sugars. 

Adults are recommended to consume no more than 30g of free sugars daily, (roughly equivalent to 7 sugar cubes). For children aged 7 to 10, daily free sugar intake should not be more than 24g (6 sugar cubes). Children aged 4 to 6 should not have more than 19g of free sugars daily (5 sugar cubes). Consumption of sugar is not advised for children younger than 24 months old.

The recommended dose of added sugar per day for kids by the American Heart Association is less than 3 teaspoons (12 grams). According to a survey, the average consumption of sugar ranges from 23 teaspoons for boys and 18 teaspoons for girls. This is much more than the recommended dose. Around 74% of packaged foods contain added sugars,³ hence the daily intake limit can be easily exceeded by consumption of even one bowl of cereal or an original can of Gatorade. 

The source of sugar, whether natural or added should be noted when limiting daily consumption. Added sugars in packaged food, and sugar added to food at home have no nutritional value. On the other hand, natural sugar from carbohydrate-containing foods like fruits, vegetables, dairy, and whole grains is packed with fibres and other nutrients, which increases the nutritional value of such foods. It is essential to reduce the consumption of foods containing added sugars like sweets, cakes, biscuits, chocolate, and beverages like fizzy drinks and concentrated juices. Due to its addictive effects, children nowadays are consuming too much-added sugar, which is the precursor of many serious health conditions like diabetes, obesity, and heart problems. 

Tips for eating less sugar

It is important to reduce daily sugar intake irrespective of weight or age to maintain a healthy lifestyle. Consuming too much sugar is as unhealthy as smoking or drinking and can contribute to various health issues. Thus, it is important to cut down on daily sugar intake. Below are some tips for adults and kids to consider for reducing sugar intake:

• Avoid canned sugary drinks like sodas. Try switching to water instead. Skip adding extra sugar to tea or coffee
• Include more natural whole foods in meals and snacks, such as fresh fruits, poultry, fish, and nuts, instead of processed foods like candies, chocolates, and sweet desserts
• Since breakfast cereals contribute an important amount to daily sugar intake especially in children's meals, switching to low-sugar, whole-grain cereals instead of sugary versions can be helpful
• Eating homemade food, free from artificial sauces like pasta sauces can help reduce daily sugar intake
• It is essential to read the nutritional facts and ingredient list to get an idea of the amount of added sugar in the things we consume
• Rewarding children with sweet treats should be avoided as much as possible and parents should try to switch them with fresh fruits and snacks with less added sugars like apples with peanut butter

Summary

Excessive consumption of sugar contributes to several health problems in children and adults. It is crucial to develop a healthy relationship with food starting in early childhood. Consuming excess sugar can lead to nutritional deficiencies, among other problems. Children and adults can still consume added sugars if they practice healthy eating and get their daily nutrition from other foods. Children should be encouraged to develop a taste for natural, unsweetened foods, as this can instil healthy eating habits and prevent chronic diseases in adulthood.⁴ Sources of added sugar in foods and beverages are sometimes obvious, such as sodas and candy. However, products marketed as healthy foods may contain hidden sugars, such as pasta sauces, granola bars, or even flavoured yoghurts. Therefore, it is important to learn how to effectively read food labels and avoid consuming more sugar than the daily recommended amount. Parents should serve as examples for their children by being mindful of their eating habits at home or when eating out, involving children in planning healthier meals, and limiting the availability of too many sugary snacks in the house. Additionally, parents should avoid using food as a punishment or a reward.

Sugar is a sweetener derived from plants like sugarcane and sugar beets. It can be found in natural sources like fruits and dairy or it can be added to foods and beverages. While sugar provides energy, excess amounts are converted to fats and stored in the liver. Natural sugars in fruits and other whole foods also come with essential nutrients like fibres, unlike added sugars that have zero nutritional value. The body processes natural sugars slowly, which helps maintain stable blood glucose levels. In contrast, added sugars can lead to rapid drops in blood glucose, triggering hunger and cravings, resulting in overeating. WHO recommends limiting sugar intake to below 10% of daily energy intake, with specific guidelines for children and adults. Excessive sugar intake can contribute to health issues in children and adults like obesity, diabetes, and tooth decay. Educating children about the negative effects of excessive sugar consumption is crucial for instilling healthy eating habits and preventing chronic diseases in adulthood. Encouraging children to avoid sugary drinks, consume more whole and fresh foods, and read packaging labels to understand nutritional and sugar content can help promote healthier choices. Parents need to act as role models for their children and maintain a positive relationship between children and the food that they eat to prevent future health issues.