Too much sugar is harmful to both adults and children

In March this year, the World Health Organisation released new guidelines on sugar intake for children and adults.

The guidelines recommend a reduction of daily intake of free sugars to less than 10 per cent of total energy intake per day. For any health benefits, WHO further recommends a reduction of sugar intake to less than 5 per cent of total energy intake which translates to six tea spoonfuls.

Excess sugar intake is defined as more than 10 per cent of total energy intake for both adults and children.

An average diet for an adult of moderate activity should contain approximately 2000 calories per day; 10 per cent of total calories is equivalent to 50 grams or 12 tea spoonfuls of sugar.

High sugar intake causes overweight and obesity in both children and adults. The guidelines form part of WHO’s effort to halt the global rise of obesity and diabetes and reduce the burden of premature deaths due to non-communicable diseases.

Almost three quarters of global sugar consumption occurs in developing countries and Kenya has not been left behind. In 2014, Kenya consumed approximately 820,000 metric tons of sugar.

Free sugars are all sugars added to foods or drinks during manufacturing, preparation, cooking or just before consumption.

That also includes sugars that are naturally present in honey, syrup, fruit juices and fruit juice concentrates.

Much of the sugar we consume is hidden in processed foods that are not seen as sweet.

For example, a tablespoon of tomato sauce can have up to a teaspoon of free sugar; 300 millilitres of soda may have up to 12 teaspoons of sugar which is far beyond the recommended amount.

Intake of free sugars, especially in the form of sweetened beverages may reduce intake of more nutritionally adequate calories, and lead to unhealthy diets, weight gain and subsequent risk of non-communicable illnesses. There are many factors that have escalated the rise of non-communicable illnesses in Kenya and increased dietary intake of refined sugars is one of them.

To reduce the risk and curb co-morbidities of non communicable illnesses, Kenyans have to regulate their intake of sugar and unhealthy diets.

Most processed foods have high sugar content even if they do not have a sweet taste.

Breakfast cereals were introduced as a healthy alternative for processed breakfast meats like bacon and sausages.

Most of the breakfast cereals are more like candy with so much sugar added to them.

Like a drug, sugar acts on the brain to encourage subsequent intake. Excess sugar intake triggers production of brain’s natural opioids, a substance that has a morphine-like effect and is a key component in the development of addiction.

The brain becomes addicted to stimulating the release of its own opioids as it would to drugs like heroine, increasing the desire to consume more sugar.

Excess intake of sugar decreases the control of hormone ghrelin which tells the brain when one is hungry and hinders the normal function of hormone leptin, which gives someone the feeling of satiety. This makes people eat when they are not actually hungry while others over-eat since the feeling of satiety is not experienced.

Consumption of excess food, more than what the body needs, increases the risk of non-communicable illnesses including obesity, diabetes and hypertension among others.

Kenyans need to get rid of sugar from all unnecessary places — and they should start by making a point to read the ingredients of the food items they are buying so that they can know the sugar content and avoid sweetened drinks.

Consume more unprocessed foods. Keep physically active to help your body burn any excess calories/sugar and finally, think twice before you add sugar in your cup of tea or other beverages.