Yes, its sugary affair! on 5th March 2014 Word Health Organisation has announced to cut down sugar intake to 5 % of total energy inatke for an individual. This is in association with effect of sugar consumption on weight issues and dental caries or dental decays. Simple sugar affect dental health in long run. It increases chances of tooth decay cause of infection and acid production by germs. At the same time high sugar consumption leads to weight gain and obesity.
As per WHO’s 2002 guidelines, one can get 10% of calories from sugar of total daily calorie intake. This 10% has cut down to 5% of total calorie intake as per new guidelines. If the person is taking 1500 Kcal diet he should not get more than 150 Kcal from sugar. This comes to 30-35 gms sugar consumption everyday. One gets 5 gms sugar from a teaspoon serving. This sugar allowance also includes added sugar in processed food, fruit juices, beverages, bakery products, confectionery and sweets.
You must know that processed food provides you more sugar than eating direct sugar. Following are few examples of added sugar content of processed food:
- Soft Drinks: 100 ml provides 9 gm
- Biscuits: 100 gm provides 20gm
- Fruit Juice: 1 glass serving provides 21 gm
- One muffin: 100 gm provides 33 gm sugar
These are few examples. Besides this we do consume biscuits, fruit jam, marmalade, processed cereals etc. This additional intake of calories leads to weight gain. In long run it is not good for health. In WHO’s present announcement they have said that sugar intake must be less than 10% of total energy intake but reducing it to 5% will be beneficial for health.
This change also applies to kids and children. Controling their sugar consumption may help in managing their hyperactivity level, reducing chances of tooth decay and obesity related issues. Kids are more prone to consume sweets, desserts and chocolates which unknowingly affect their health. Make sure this principle is also applied to your kids to ensure healthy future.