With more attention being given to sugar this year, the World Health Organization and the 2015 Dietary Guidelines Advisory Committee have both suggested that our overall consumption of sugar. They are both of the position that “free sugars” should account for a maximum of 10% of our overall calories. The new WHO proposal reported a week ago expresses that, if conceivable, further lessening of free sugars—to below 5% of aggregate calories—would be significantly more valuable for our wellbeing.
What’s the Difference Between “Added” and “Free” Sugars?
Added sugars basically refer to those syrups and sugars that are added to beverages and foods when they are being prepared or processed. WHO stated that “free” sugars consists of those added to drinks and foods by cooks, manufacturers, as well as those naturally present in fruit juice concentrates, fruit juices, syrups, and honey. Although a cup of 100% orange juice is believed to be a source of free sugar because it has been extracted from fruits; it is not considered a source of added sugar.
The WHO statement does not talk about the sugars in vegetables and fruits as well as the sugars contained in milk; this is as a result of the fact that there is yet to be proof of these type of sugars causing harm to the body.
The Impact of Sugar Consumption
The greater part of the information available pertaining to the consumption of sugar is on added sugars. As of now, added sugar accounts for about 16% of aggregate calories in the American diets. This number falls between 7-8% in Europe; however, in the United Kingdom and Spain, this figure could rise up to 16-17% while it could get as high as 25% in Portugal. Diminishing these figures may be difficult but critical for worldwide endeavors aimed at decreasing obesity and lethal sickness.
WHO believes that a reduction in our overall calories to 10% or less remains a major recommendation simply because of the fact that higher body weight and higher probability of getting cavities is associated with high sugar intake. Major illnesses such as cancer, heart problems and Type 2 diabetes are more likely to affect individuals with higher body weight. Cavities are very unpleasant to handle and will definitely negatively affect your diet because it makes eating a difficult task.
Reducing Added Sugar: Easier Said Than Done
People attempting to minimize our consumption of sugar know how difficult it is to get rid of free sugars from our meals, especially the sugars that are involved during the process of food preparation. We are advised to consume as little free sugars as possible because it doesn’t add anything nutritious to our diet. They are difficult to avoid because they are contained in almost everything found on supermarket shelves.