Does natural sugar count toward daily intake?
Natural sugar in fruits and vegetables does not count toward the daily intake.
As per World Health Organization (WHO) guidelines, natural sugar does not count toward the daily intake due to the following three reasons
Natural sugars obtained from fruits and vegetables are high in fiber, which reduces blood sugar spikes.
There is no report pertaining to the adverse effects of consuming sugars in fresh fruits and vegetables and sugar is naturally present in milk.
The sugars guideline is a part of the effort by the World Health Organization (WHO) to reach targets set by the Global Action Plan for noncommunicable diseases 013-2020. The target is to halt the rise in diabetes and obesity and reduce the burden of premature deaths due to noncommunicable diseases by 25% by 2025.
Similarly, the sugars guideline contributes to the work of the WHO’s Commission on Ending Childhood Obesity, which aims to raise awareness about the problems.
What is added sugar?
Added sugar is any sugar or caloric sweeteners that are added to food or beverages during processing, food preparation or at the table. Added sugars can include natural sugars, such as white sugar, brown sugar or honey, as well as caloric sweeteners that are manufactured chemically (high fructose corn syrup).
The chief sources of added sugar include
- Regular soft drinks
- Sugars
- Candies
- Cakes
- Cookies
- Pies
- Fruit drinks, such as fruitades and fruit punch
- Dairy desserts
- Milk products, such as ice cream, sweetened yogurt, and sweetened milk
- Cinnamon toast and honey-nut waffles
What is the recommended amount of sugar to eat per day?
The American Heart Association guideline recommends the following criteria for sugar intake in different categories
- For women: Consuming less than six teaspoons (25 g) of sugar per day
- For children: Consuming three to six teaspoons (12 to 25 g) of sugar per day
- For men: Consuming nine teaspoons (38 g) of sugar per day
The World Health Organization also recommends similar criteria. WHO suggests consuming no more than 5% of our daily calories in added sugar, which equals about 25 g of added sugar in a 2,000-calorie diet.
What are other names for added sugars seen on labels?
Other names for added sugars seen on labels include
- Corn sweetener
- Corn syrup
- Fruit juice concentrates
- High-fructose corn syrup
- Honey
- Invert sugar
- Malt sugar
- Molasses
- Raw sugar
- Sugar
- Syrup
- Sugar molecules, such as dextrose, fructose, glucose, lactose, maltose and sucrose
- Brown sugar
What are the health dangers of consuming excess sugar?
Sugar is not harmful to our bodies when consumed within the recommended limit. Our bodies don’t require sugar for proper functioning. Also, added sugars provide additional calories and zero nutrients to food. The most common health hazards that arise due to the overconsumption of sugar include
- Type 2 diabetes
- Dental caries (cavities)
- Heart disease
- Liver disease
- Alzheimer’s disease
- Decreased cognitive function
- Certain cancers
What are the health benefits of eliminating sugar from the diet?
The following are the health benefits of eliminating sugar from the diet
- Stops the progression of disease in diabetes
- Improves the metabolic rate in healthy people
- Reduces the stress placed by sugars on vital organs like the liver and pancreas
- Decreases blood pressure and cholesterol levels
- Reduces weight
- Reduces sugar induced mood swings and cravings