Action on Sugar, a UK charity staffed by medical experts, analyzed the sugar levels of 131 hot drinks, 98% were rated as having excessive sugar or more than 13.5 grams of sugar per serving. Thirty-five percent contained more sugar than a can of Coke. So, what’s the problem?
It is widely known that too much sugar leads to increased risk of cavities, obesity and type 2 diabetes. Research has also found a possible link between the consumption of excess sugar and high cholesterol, high blood pressure, some cancers, and non-alcoholic liver disease. Even if you are slim and appear healthy, too much sugar can have a negative impact on your health which may only appear later in life. [1][2]
Naturally occurring sugars, found in whole fruits or vegetables, are not considered harmful to your health. Free sugars, sometimes referred to as “added sugars,” are those that have been added by the manufacturer, cook or consumer. This includes sugars in syrups and fruit juices. Foods containing free sugars often have very little or no nutritional benefit.
Don’t be misled by a food or drink product that has been labeled as a “good source of energy.” Many of these products contain added sugar. Carbohydrates generate energy for the body and can be found in fruits, vegetables, breads, pasta and rice. There is no nutritional value in added sugars.[3]
The World Health Organization recommends that adults consume no more than 10% of their daily calories from sugar (around 50 grams based on a 2,000 calorie diet). Ideally, the WHO recommends lowering sugar intake to 5% for added health benefits.[4]
If you’d like to lower your sugar intake, try making small adjustments to your diet and lifestyle. Try a cup of hot tea in place of your typical latte or pack a healthy snack for your afternoon pick-me-up. Drink water (using a reusable water bottle) instead of energy drinks, soda, or juices with added sugar.
Learn more about sugar at actiononsugar.org.
[1] http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186
[2] http://my.clevelandclinic.org/services/heart/prevention/risk-factors/cholesterol/triglycerides
[3]http://www.actiononsugar.org/index.html
[4] Sugar Intake for Adults and Children; Guidelines, World Health Organization