Excessive consumption of a ubiquitous food ingredient has been linked to an increased risk of dementia and other serious health conditions. Sugar, an ingredient found in most supermarket foods and many beverages, has become a staple of the modern diet.
According to NHS guidelines, adults should limit their intake of free sugars to 30g per day, roughly equivalent to seven sugar cubes. Free sugars refer to sugars added to foods and drinks.
Alarmingly, the average British adult derives approximately 12.5% of their daily calorie intake from free sugars alone. It is imperative for those consuming high amounts of sugar to seek ways to reduce their intake.
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Research has shown a strong correlation between high, long-term sugar consumption and various severe health conditions. A study revealed that individuals whose daily calorie intake consisted of a significant percentage of sugar were at a higher risk of developing dementia.
Additionally, heightened sugar consumption has been associated with an increased risk of mortality from cardiovascular diseases, dental issues, and weight gain.
Free sugars are prevalent in a wide array of foods and beverages including sodas, baked goods, and candies. While added sugars pose significant health risks and should be minimized, natural sugars found in fruit juices and smoothies should also be consumed in moderation due to their high content.
For instance, despite their nutritional value, fruit juices and smoothies contain high levels of sugar. NHS guidelines advise limiting the intake of these to 150ml per day.
It is important to note that while sugars occur naturally in fruits, vegetables, and milk, it is not recommended to reduce consumption of these types of sugars. Individuals seeking to lower their sugar intake can utilize mandatory nutrition labels on food and beverage items to determine the amount of sugar per serving. These labels typically display sugar content alongside carbohydrate information under “of which sugars”.
Guidelines suggest that a product is low in sugar if it contains 5g or less of total sugars per 100g serving, while anything with over 22.5g of sugar per 100g serving is considered high in sugar. Further information on reducing sugar intake can be found on the NHS website.