Why sugar goes unnoticed
Few people put three spoonfuls of sugar in their coffee, but many consume that much without noticing over the day. Added sugar shows up in products that do not even taste sweet: ready-made tomato sauce, sliced bread, seasonings, processed meats and "whole grain" cereals.
The problem is not a single food but the sum. A sweetened yogurt at breakfast, a boxed juice at lunch and a cookie in the afternoon already make up a good part of the recommended daily limit.
How much the WHO recommends
The World Health Organization recommends that free sugars stay below 10% of daily calories, and suggests, as an additional target, staying below 5%. For someone who eats about 2,000 calories, 5% is roughly 25 grams, something like six teaspoons.
Free sugars include sugar added by industry or at home, and also the sugar in honey, syrups and fruit juices. The sugar in whole fruit and in milk does not count.
Source: World Health Organization, guideline on sugars intake.
Where it usually hides
- Drinks: boxed juices, nectars, iced teas, sports drinks and ready-made coffees.
- Sweetened dairy: flavored yogurts, dairy drinks and chocolate milk.
- Processed savory foods: ready-made sauces, ketchup, breads, seasonings and snack chips.
- "Fit" products: bars, granolas and cookies sold as healthy.
How to find sugar on the label
Since Anvisa's new labeling rule, the nutrition table must list added sugars, separate from total sugars. And products high in added sugar carry a magnifying-glass symbol on the front of the package with the warning "high in added sugar".
On the ingredients list, sugar appears under other names: glucose syrup, corn syrup, maltodextrin, dextrose, sucrose, invert sugar and honey. Ingredients are listed in order of quantity: the closer to the start, the more the product has.
Source: Anvisa, nutrition labeling of foods.
Simple swaps that cut the total
Swap flavored yogurt for plain yogurt with chopped fruit, boxed juice for whole fruit or water, and ready-made sauce for tomatoes cooked at home. You do not have to give up sweets: cutting the sugar that comes hidden already frees up room for what you choose to eat for pleasure.
Anyone with diabetes, prediabetes or another health condition should adjust their diet with a doctor or dietitian. Also see excess caffeine: signs you are overdoing it and signs of dehydration.
Sources
- World Health Organization. Guideline: Sugars intake for adults and children, 2015. https://www.who.int/publications/i/item/9789241549028
- Anvisa. Food nutrition labeling. https://www.gov.br/anvisa/pt-br/assuntos/alimentos/rotulagem
Frequently asked questions
Does the sugar in fruit count toward the limit?
Not in whole fruit. The WHO treats added sugar and the sugar in honey, syrups and juices as free sugars. Fruit juice, even natural, counts.
Is sweetener the solution?
Sweeteners cut calories but do not teach the palate to accept less sweetness. The choice should take your health and a professional's advice into account.
How can I tell if a product has a lot of sugar?
Look for the magnifying glass with the "high in added sugar" warning on the front of the package and the added sugars line in the nutrition table.
