Sugar is becoming public enemy number 1: in March 2015, the World Health Organization (WHO) recommended a significant drop in the amounts of sugar we eat every day. She wanted adults and children to reduce their sugar intake to 10% of their daily energy intake. These recommendations seem too high for the National Health Service (NHS) and Public Health England who have just published a new report which recommends consuming no more than 5% of the daily calorie intake for added sugars.
Added sugars are all monosaccharides (simple sugars) and disaccharides (sugars composed of two monosaccharides including refined cane, beet and corn sugars) added to foods by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups and fruit juices. The main sources of free sugars are sugary drinks, cereals, chocolate, candies, fruit juices and added table sugar. These recommendations do not apply to the sugars present in the fruit.
The report’s findings reveal that added sugars and starch are risk factors for cardiovascular disease, obesity, type 2 diabetes, bowel cancer and oral problems. On the other hand, eating more fiber helps prevent heart disease and colorectal cancer and allows better digestive transit.
The authors of the report therefore recommend for children aged 11 or over and adults, a maximum daily consumption equivalent to 7 teaspoons of added sugar (30g), which is less than the amount provided by 1 single can of soda. (39g) and a consumption of 30 grams of fiber per day.
For children aged 4 to 6, consumption should not exceed 19 grams, and for those aged 7 to 10, 24 grams and that of fiber should be 15 grams of fiber.
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