Jan
09
Sugar – research update
Earlier in 2013 I wrote about the problems with sugar…or rather fructose, to be more specific. Debate on this hot topic continued feverishly throughout 2013, so I thought starting the year off with a summary of what the research says, may be helpful to those who are considering whether to, or not to, join the ‘I quit sugar’ party.
But before that, here is a short animation from Ted-Ed. A simple yet informative explanation on how sugar feeds the brain.
Reduce Intake of Added Sugar
One of the most recent research reviews, commissioned by the WHO, found researchers recommending sugar intake reduction to 5% of calories, or 5 teaspoons per day to “minimize the risk of dental cavities throughout life.”
If you can save on expensive dentist bills for your children now, and they can save when they get older – because speaking from experience, dental work does NOT last into adulthood – why not try to reduce sugar intake.
Researchers suggest that increasing levels of tooth decay are occurring because soft drinks and other sugary drinks are a part of our daily diet, rather than being special treats as in past generations. They add that insufficient information is made available to consumers on the health risks, suggesting that “we need to make it easier for people to make healthier choices when it comes to sugars by ensuring that options lower in added sugars are made widely available in schools, shops and the workplace.”
Do we really need more information…doesn’t everyone know sugary drinks are bad….?
Apparently not!
This study found that 43% of approximately 3,000 five year old’s assessed, consumed at least one serving of soft drinks (soda) per day and 4% consumed four or more….that’s right 4 soft drinks per day! And this study did not consider fruit juice, which if added would result in much higher percentages.
It was reported that aggression, attention problems and withdrawal behavior are associated with soft drink consumption in younger children, even after adjusting for other variables. The kids who fall into the 4% category are more likely to destroy things that belong to others and to get into fights or physically hurt others. These results are consistent with prior research on the effects of sugar on adolescence.
Behavioral issues aside, it also means that kids who consume these sugar laden soft drinks are missing out on essential nutrients they would get from the real food being replaced by these soft drinks.
What can be worse?
Recent research in Australia found that added sugar intake increased as children got older “reaching an average daily intake of 22 teaspoons for boys aged 14-16.” For reference, the American Heart Foundation guidelines are 3 teaspoons a day for kids which would be in line with goal to achieve optimum health or wellness (there are no recommended intake levels in Australia, just guidelines to ‘limit’ intake).
The use of the term ‘added’ is quite important. There are many whole foods or food products that may have high levels of naturally occurring sugars such as; fruits and some vegetables, milk and dried fruit in cereals, but these foods also have nutritional value, whereas added sugars such as those found in soft drinks and sugars added to processed products (in the form of HFCS) are empty calories and devoid of nutritional value.
Balance must be restored, but how…through tax?
Despite all the research and debate, there are those that suggest that sugar alone is not the cause of obesity and metabolic syndrome like chronic diseases. Many advocates suggest that changes to the environment—which make physical activity and a healthy diet part of daily life rather than a lifestyle choice—are needed.
Allowing consumers and parents to make informed choices is one thing, but those in the more disadvantaged demographic tend to miss out because they don’t have access to the food choices that they are more informed about. It is in this context that governments need to intervene with more than just labeling laws. As food producers have shown that they won’t behave ethically with priorities firmly set on the state of the bottom line, then governments must consider other means to make them act more responsibly. Taxing sugar and creating incentive programs for families on lower incomes are concepts that should be debated extensively over the next year or so to enable development of a system and strategies that can be utilized by all countries worldwide. These actions can lead to families globally having healthier, more productive lives and potentially lowering the cost of healthcare….win win! A recent Credit Suisse Research found that “excessive sugar consumption is placing a burden on healthcare systems”
Finally, this report looks at what has been learned in 10 years of study of the effects of sugar and fructose. Much of it being what has been discussed on this blog, however one serious health concern the authors address that is often overlooked, is that the prevalence of non-alcoholic fatty liver disease is increasing from consuming fructose in sweetened beverages. You have been warned! Time to give your liver and your body a rest from all that added sugar.
Did you find this research update useful for your informed choices? I’m very interested in the debate on taxing sugar and other food evils, what are your thoughts on this?
PS. if you are interested in quitting sugar…I recommend Sarah Wilson’s ‘I Quit Sugar’ program, books and resources. I do earn a small commission if you decide to purchase these ebooks from my link. I hope you make the right choice:)
