The World Health
Organisation (WHO) recommends that less than 10% of an adults’ daily calorific
intake should be made up of free sugars. It would be even better if free sugars
made up less than 10% of their calorific intake.
This would be the
equivalent of 50 grms or 10 tablespoons of sugar for an adult with the
calorific intake of approximately 2,000 calories per day. It is recommended that people ingest half of
this amount per day or even less.
WHAT ARE FREE SUGARS?
According to the World
Health Organisation, free sugars include the monosaccharides and disaccharides
(table sugar and fructose) that are added to foods and drinks by manufacturers,
cooks or consumers. Free sugars are also considered to be those present in
honey, syrups, juices and fruit concentrates. Free sugars are not those present
in whole fruit, vegetables and milk.
CONSEQUENCES OF
EXCEEDING THE DAILY INTAKE OF FREE SUGARS
- Weight gain and in turn there is a higher risk of diabetes and cardiovascular disease
- Rise of tooth decay
- Higher strain on the pancreas leading to the exhaustion of the organ, a lower production of insulin and the emergence of diabetes
HIDDEN FREE SUGARS
These types of sugars
are named as such because we are unable to see them and in turn, are not conscious that we are
ingesting them. These sugars can be generally found in industrially prepared
foods. However, we will be able to know the levels of sugars that are present within
these types of foods in countries were it is mandatory for foods to have a
nutritional label.
EXAMPLES OF THESE
FOODS
- Certain types of breakfast cereals
- Tomato sauces such as ketchup, mayonnaise, etc.
- Certain types of cold meats
- White and packaged breads such as sandwiches
- Packaged natural juices where additional sugars have been added
- Low fat or fat free foods that have hidden free sugars within them to give them more flavour, etc.
Sometimes these types
of sugars can be found under other names within nutritional labels such as
glucose, fructose, sucrose, maltose, dextrose, corn syrup, cane sugar, etc.
FOODS RICH IN ADDED
SUGARS
The taste of these
foods lets us know that free sugars have been added.
These types of foods
include:
- Milk chocolate or those low in cocoa
- Sachets of cocoa powder with added sugar
- Boxes of chocolates
- Ice cream
- Marmalades
- Syrups
- Cookies or biscuits
- Sweets
- Candy
- Industrial pastries
- All types of drinks where sugar is added i.e. energy drinks or soft drinks
- Etc.
In conclusion, free
sugars do not benefit us in any way and we only obtain ‘empty calories’ from
them. We do not need free sugars because any sugars needed by our body to
maintain energy levels can be obtained from whole fruits, complex carbohydrates
(whole grains, rice, legumes, pasta), vegetables and nuts.
In summary, it is
essential that we have a varied and healthy diet.
