Excessive consumption of added sugar has become one of the most prominent public health challenges worldwide. Added sugar refers to sugar that is added during the production or preparation of food and is entirely different from the natural sugars found in fruits and dairy. This difference has led to excessive consumption being associated with an increased risk of type 2 diabetes, high blood pressure, and excessive weight gain.
Recommended daily intake
Global medical recommendations have set specific ceilings for daily added sugar intake that vary depending on age groups and individual needs. For adults it is recommended that added sugar not exceed 10 percent of daily total calories; a figure roughly equivalent to less than 50 grams or about 12 teaspoons per day.
For children 12 to 36 months, this amount should not exceed 25 grams per day based on their average daily calorie needs. Also, the consumption of any sugar or sweetened fruit juice for infants under one year is prohibited.
Hidden sugar; a less visible danger
Sweetened beverages such as soda, instant tea and coffee are primary sources of added sugars entering the body. But this is not the only route sugar enters the body; processed fruit juices, sweets, baked goods and even some dairy products and sweetened yogurts also contain significant amounts of added sugar.
More importantly, sugar is hidden on food labels under various names; including corn syrup, glucose, fructose and cane sugar. This makes it difficult for consumers to determine the true amount of sugar they are consuming and underscores the importance of carefully studying nutrition labels.
Safer alternatives
To maintain health and prevent chronic diseases, nutrition experts emphasize replacing sweetened beverages with water or unsweetened natural drinks. It is also recommended that fresh fruits be included as a healthy alternative to sweets and processed products in the diet, and that consumers read food labels carefully to choose products without added sugar.