Heed WHO warning on sugar intake

• Not only salt, even sugar has a count now, says WHO
• Even a can of soda has too much sugar for one day

Although most of the people around are aware of the cons of adding excess sugar to their diet but not many of us are keen on keeping a check on it. But statement released last week by the World Health Organisation (WHO), shows how serious the scientists are in this matter. In the press note, dated 4th March 2015, the WHO has called upon countries to revise their guidelines on consumption of free sugar. The WHO experts have advised to reduce daily content of free sugars to less than 10% of total calorie and a further 5% for additional health benefits.

According to Indian Dietary Guidelines, this comes to a figure of 29 grams and 34 grams of sugar per day for sedentary and moderately active men respectively. These guidelines are based on the analysis of the latest scientific evidence that reducing sugar intake reduces the risk of overweight, obesity, etc. which are known to be the root cause of preventable diseases like diabetes, hypertension and coronary heart diseases.

Sugars from processed foods likes soft drinks, fruit concentrates, corn syrups, fruit juices and table sugars are the major contributors of free sugar and needs to be cut down, while there is no limitation
on fresh fruits, vegetables, milk…etc which also contain free sugars.

The practice of reading food labels is a much talked about issue in order to bring awareness on the total sugar content of the foods. An easy and simple practice at home may help you. For a family of 2 adults and 1 children, keep aside 80 grams of sugar in a box (6 to 7 teaspoons = 30 – 35 gms per day of sugar per adult and 3 to 4 tea spoons = 15 – 20 gms per day for children) and try to make your day without the need for topping it.

However, a mere effort by community is inadequate, “Nations commitments to reduce this burden of preventable diseases lies in making policy changes” says Francesco Branca, Director of WHO Department of Nutrition for health and Development.

According to WSET.Com, the WHO is introducing guidelines advising people to consume less than five percent of their total daily calories from sugars.

The current guidelines recommend 10 percent. The new guidelines cite issues with unhealthy diets and weight gain. Increasing concern is how our sweet tooth can land us in a lot of trouble at the dentist office. Brownies, cakes, candy and sodas.

They're all yummy foods that we just can't seem to get enough of. However, the World Health Organization is saying enough is enough. "Instead of your usual candy bar, chew on sugar free gum," Dr. Ortiz-Garcia added. "Or substitute sweets with fresh fruits."

Health experts say the key is realizing how much sugar intake can pile up during the day.

Believe it or not, just one tablespoon of ketchup has four grams of sugar (one teaspoon).

A can of soda contains 40 grams of sugar (10 teaspoons), adds www.wset.com.

References for the article:
http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/
http://www.wset.com/story/28310470/new-who-sugar-guidelines-can-of-soda-too-much-sugar-for-one-day
https://ca.news.yahoo.com/blogs/dailybrew/new-who-sugar-guidelines-shouldn-t-stop-canadians-from-enjoying-maple-syrup-205700416.html
http://www.delawareonline.com/story/news/health/2015/03/09/basically-everybody-stop-eating-much-sugar/24653581/
http:// icmr.nic.in/final/RDA-2010.pdf
http://www.martinsvillebulletin.com/article.cfm?ID=45748

By: Dr Muralidhar Baayoju