News Summary:
- The Indian Council of Medical Research (ICMR) advises limiting added sugar intake to 25 grams per day or completely eliminating it from the diet, citing that it adds no nutritive value other than calories.
- The guidelines define “high sugar” consumption as more than 5% of total daily energy intake, with WHO also considering lowering its recommended sugar intake to less than 5% of daily calories.
- Added sugars, unlike naturally occurring sugars in foods, contribute to increased calorie intake without providing essential nutrients, leading to a higher risk of chronic diseases such as obesity, diabetes, and heart disease.
Should We Completely Eliminate Added Sugar from Our Diets?
In its latest guidelines, the Indian Council of Medical Research (ICMR) has made a strong case for reducing or completely eliminating added sugar from our diets. According to the ICMR, added sugars contribute nothing but empty calories, which can have significant long-term health consequences. The guidelines recommend that individuals limit their added sugar intake to just 25 grams per day—equivalent to about six teaspoons—or, ideally, cut it out entirely.
The ICMR defines “high sugar” consumption as any intake that exceeds 5% of your total daily energy needs, which roughly translates to 25 grams of sugar per day for an average diet of 2000 calories. The World Health Organization (WHO) is also considering lowering its recommended sugar intake to less than 5% of daily calories, aligning with ICMR’s concerns about the adverse effects of excessive sugar consumption.
What’s the Difference Between Added Sugars and Naturally Occurring Sugars?
To better understand the implications of sugar in our diets, it’s essential to differentiate between added sugars and naturally occurring sugars. Added sugars are those that are introduced into foods and beverages during processing or preparation. This category includes common sweeteners like table sugar (sucrose), jaggery, honey, glucose, and fructose. These sugars are often added to enhance flavor but contribute no vitamins or minerals, making them a source of “empty” calories.
On the other hand, naturally occurring sugars are those inherently present in whole foods like fruits, vegetables, and dairy. These include monosaccharides, like glucose and fructose, and disaccharides, like sucrose and lactose. These natural sugars come bundled with essential nutrients, such as vitamins, minerals, and fiber, which are beneficial to health.
The ICMR emphasizes that while naturally occurring sugars in whole foods are part of a balanced diet, added sugars increase total calorie intake without providing any additional nutritional benefits. Consuming high levels of added sugars can lead to an increased risk of chronic diseases, including obesity, diabetes, heart disease, cancer, and even dementia.
Why Is Eliminating Added Sugar Beneficial for Health?
The ICMR’s recommendation to limit or eliminate added sugar is grounded in extensive research linking excessive sugar consumption to a range of chronic health conditions. When we consume added sugars, we increase our total calorie intake without receiving the essential nutrients that our bodies need to function optimally. This imbalance can lead to weight gain, insulin resistance, and inflammation—all of which are risk factors for chronic diseases.
On the contrary, a diet rich in fruits, vegetables, and whole grains, which contain naturally occurring sugars along with essential nutrients, can help reduce the risk of these diseases. The ICMR guidelines stress that “calories are healthy only when accompanied by vitamins, minerals, and fiber,” highlighting the importance of choosing nutrient-dense foods over sugary, processed options.
Conclusion: A Shift Toward Healthier Eating Habits
The ICMR’s latest guidelines offer a clear message: reducing or eliminating added sugar from our diets can significantly benefit our health. By focusing on consuming whole foods rich in naturally occurring sugars, along with essential nutrients, we can better support our overall well-being and reduce the risk of chronic diseases. As awareness grows about the dangers of added sugar, more people may start to make healthier dietary choices, leading to improved public health outcomes over time.
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