Sugar – a word that sparks nutrition debates around the world. Many people have their own opinions about its consumption, but it makes sense to review the basics about sugar so that you at least think about it before you pour it into your morning coffee or decide not to eat that next piece of candy.
Natural sugar versus added sugar
Many fruits and vegetables, as well as dairy and grain products, contain natural sugar. In these cases, sugar is part of a complex chemical compound that also contains vitamins, minerals, proteins, fats, and water.
As the name suggests, added sugars are added to food or products during processing and are not naturally present. This process occurs, for example, when processing honey. The main difference between added and natural sugars is their nutritional value – added sugars are high in energy but low in nutrients, and offer little nutritional value other than excess calories and carbohydrates.
Excessive consumption of added sugar indicates poor eating habits and, in most cases, excessive calorie intake, which can lead to weight gain. Being overweight increases the risk of several chronic diseases. Although excessive calorie consumption can cause health problems, consuming natural sugars, for example by eating fruit and vegetables, is certainly not as harmful to the body as eating added sugars. Studies have shown that foods containing natural sugars may even reduce the incidence of chronic health problems.
But what do the different labels on the packaging mean?
Sugar-free
One serving contains less than 0.5 grams of sugar. However, this does not exclude the addition of artificial sweeteners, which provide a sweetness similar to sugar.
Low sugar
When a product is labeled as low in sugar, there are certain guidelines that must be followed:
- For solid foods, the total sugar content is ≤ 5 g / 100 g
- For liquids, the total sugar content is ≤ 2.5 g / 100 ml
Therefore, the term cannot be used for psychological deception and is strictly regulated.
Reduced-sugar
The widely debated concept of reduced sugar content indicates that at least 30% of the sugar content of the original serving of an equivalent product has been reduced.
How much added sugar is too much?
The optimal daily intake of added sugar depends on your age, gender, and health, but the approximate maximum recommended amount worldwide is 40 grams for men and 25-30 grams for women. These amounts are equivalent to about one can of Coca-Cola, which is visually a small amount, but which fills your daily optimal added sugar intake limit.
