HOW MUCH IS TOO MUCH?
Unless there are specific medical reasons why you should abstain from eating sugar, nobody’s asking you to go ‘cold turkey’ on this much-maligned and misunderstood substance, especially not at Christmas. Rather, we should all know how much added sugar we can safely consume and consciously stay within the healthy limits.
“The Health Promotion Board recommends that added sugar should make up less than 10 per cent of total daily energy intake. This is equivalent to approximately 8 to 11 teaspoons of sugar daily. The American Heart Association (AHA) recommends that the maximum amount of added sugars for men is 150 calories per day (37.5g or 9 teaspoons); and for women, 100 calories per day (25g or 6 teaspoons),” said Rachael.
BITTER PERILS OF THE SWEET STUFF
Dr Jaideep explained exactly how an excessive intake of sugar can lead to obesity and diabetes, the alarmingly widespread illness that has prompted the Singapore Ministry of Health to declare ‘war on diabetes’.
“The body cells use glucose, which is a form of sugar, as a first source of energy. Remaining glucose, which is not used, will be stored in the liver and muscle tissue as glycogen,” said Dr Jaideep. “Excessive intake of sugar causes excess glucose to be converted to fatty acids and stored as fat tissue, which causes weight gain. As a result, over-consumption of beverages and food high in added sugar can contribute to the intake of extra calories, which causes obesity. Obesity can cause insulin resistance, which in turn can lead to diabetes.”
Left undetected or poorly managed, diabetes can lead to heart disease, stroke, kidney failure, vision loss and amputations. Shockingly, an average of four Singaporeans daily lose a limb or appendage due to complications from diabetes.
As you can see, too much sugar can trigger a chain reaction with a very bitter aftertaste.
SUGAR IS SUGAR IS SUGAR
Sugar is sugar, whether white, brown or raw. Despite their different colours and flavours, the nutritional value of these sugars is very similar. All types of sugar contain approximately 16 calories per teaspoon.
Large amounts of sugar can be found lurking in rich desserts, cookies and confectionery such as toffee, chocolate and fudge that make regular appearances around Christmas. Fruits cordials and juices are high in sugar as well.
STAVE OFF THE CRAVINGS
Dr Jaideep and Rachael shared the following tips for keeping one’s sugar intake in check during the festive period.
- Instead of sugary soft drinks and sodas, opt for sugar-free soft drinks, reduced sugar/sugar-free beverages, or sparkling or plain water.
- Opt for dried fruits/fresh fruits instead of sugary desserts and sweets.
- Fill up before dining out. Eat a high-fibre snack such as fruit or a few pieces of wheat crackers to curb your appetite and avoid over-indulging in sugar-laden foods and overeating in general.
- Swap sugar for healthier ingredients during food preparation such as sugar alternatives (sweeteners like Splenda) or natural sweetening substances such as raisins, cherries and dried apricots.
In addition, we should all exercise regularly and practise portion control. After all, at Christmastime and all the time, feeling great and looking good is the greatest gift of all.
With thanks to:
Dr. Jaideepraj Rao
Senior Consultant & Director
Surgery for Diabetes & Metabolic Disorders
Tan Tock Seng Hospital
Rachel Ling
Dietician
Tan Tock Seng Hospital
