The Hidden Truth About Sugar in Your Diet
Did you know that the average Malaysian consumes over 31.5g of added sugar daily just from drinks like teh tarik and coffee? That’s nearly eight teaspoons of sugar – and that’s not even counting the sugars hidden in other foods, such as your breakfast nasi lemak with sambal, or afternoon tea with kuih.
Malaysian Dietary Guidelines
Malaysian dietary guidelines recommend that no more than 10% of our daily energy expenditure comes from sugars, or a maximum of 50g (10 teaspoons) of added sugar a day. Unfortunately, many of us easily go over this limit.
Natural vs Added Sugar
Do all sweet foods contain unhealthy sugar? Not necessarily. Natural sugars are found in whole foods like fruits and milk, and are generally good for you unless you are intolerant to certain sugars such as lactose.
The good news is, ingredients with natural sugars also contain important nutrients such as fibre, vitamins and minerals that help your body process these sugars more slowly.
Added sugars, on the other hand, are often found in processed foods. These can come in the form of hidden sugars that are used to add sweetness and calories without any nutritional value.
The Risks of Excessive Sugar Consumption
Overconsumption of food with added sugars can harm your health. Unfortunately, these are found in many popular food and drink products, making it easy to consume more than we realise.
Excessive consumption of sugar can have a negative effect on health, potentially leading to type-2 diabetes, weight gain, chronic inflammation, fatty liver disease, heart disease, reduced cognitive function, and even cancer.
Breaking the Sugar Habit
So, how do you break the sugar habit? Here are three ways.
1. Be Aware of How Much Sugar You’re Consuming
Start by looking at the food and drinks you enjoy most often and find out how much sugar they contain. A nutritionist or dietitian can provide proper advice and guidance.
2. Always Read Food Labels
Check the "added sugars" section on food labels, which generally lets you know how much sugar you will consume per serving. This can help you make smarter choices and reduce your daily intake.
3. Make Simple Swaps
You don’t need to give up your favourite foods! Try swapping flavoured yoghurts for plain, sugar-free yoghurt with fresh fruit; or use olive oil, lemon juice and herbs instead of store-bought salad dressings.
The internet is a treasure trove of useful food swaps that can help you cut down on your sugar intake.
Conclusion
Remember, hidden sugars are everywhere, but with a little knowledge and some mindful choices, you can improve your diet and protect your long-term health.
Frequently Asked Questions
Q: How much sugar is too much sugar?
A: The World Health Organization recommends that adults limit their daily sugar intake to less than 10% of their total energy intake.
Q: What are some natural sources of sugar?
A: Fruits, milk, and honey are all natural sources of sugar.
Q: Can I still enjoy my favourite foods if I cut down on sugar?
A: Yes! You can still enjoy your favourite foods by making simple swaps and being mindful of your sugar intake.
Q: How can I get started with reducing my sugar intake?
A: Start by reading food labels and making small changes to your diet. You can also consult with a nutritionist or dietitian for personalized advice.