Sugar Shockers: Beware of Hidden Sugar Bombs!

In today’s post, we aim to highlight some key facts on sugar, the hidden sugars lurking in our favourite foods and explore the impact of excess sugar on our health. These few minutes of reading is hopefully enough to encourage us to substitute our sugars with alternatives which are just as sweet. 

For those of you who’ve never heard of this before, the term “Sugar Shocker” is actually not a standardised medical or scientific term but is commonly used to describe a situation where a person consumes an excessive amount of sugary foods or drinks, leading to a sudden surge in blood sugar levels. This can have various negative effects on the body and overall health. Here’s a breakdown of the key points related to sugar shocker:

Covert Operation – Sweet Saboteurs

Sugar, a sweet and irresistible delight, has found its way into countless food products, including those we least expect. Cereals marketed as wholesome and nutritious often contain added sugars, as do seemingly innocent sauces and dressings. Even savoury snacks, once thought to be sugar-free, can be loaded with sweet saboteurs. You’ll be floored to discover how much sugar you actually consume with one can or one bottle of your favourite drinks or energy bar if you really sit down and conduct sugar shocker activities. 

Conduct your own sugar shocker, here’s how.

Sugars get into our body from various sources – from fruits, veggies, and dairy. 

Our body converts starches — like potatoes, pasta, rice, bread, and beans — into the simple sugar called glucose.

The Recommended Daily Sugar Intake

The World Health Organization recommends that:

• Adults and children should reduce their sugar intake to less than 10% of their total daily energy intake. On average, this equals about 12 teaspoons (50 grams) of sugar per day for an adult. 
• Reducing your intake to less than 5% of total energy intake (6 teaspoons or 25g) would provide even more health benefits. 

This suggestion of total sugar intake includes all the added sugars, as well as the naturally-occurring sugars in honey, fruit juices, syrups and fruit-juice concentrates. You can always refer to the nutrition table at the food packaging or label.

Data from a study conducted by The Malaysian Adult Nutrition Survey (MANS) in 2003 on the food consumption habits of Malaysian adults with an age range of 18 to 59 years old, indicated that Malaysian adults consumed 30 grams of sweetened condensed milk (equivalent to 16 grams sugar) and 21 grams of table sugar per day (MOH, 2008). This total amount of sugar already exceeds World Health Organisation and Malaysian Dietary Guidelines recommend a total daily intake of not more than 50 grams (that’s converted to an equivalent of 12 teaspoons). 

Picture below is how it actually looks, if your mind is not able to (or refuse to) translate how much 50 grams is.

The Sneaky Culprit – Added Sugars:

The first step in combating sugar shockers is understanding how added sugars infiltrate our food supply. Manufacturers are getting more creative by using various forms of sugar, such as sucrose, high fructose corn syrup, maltose, and dextrose, to enhance the taste of their products. The presence of these sweeteners in numerous processed foods, ranging from breakfast bars to tomato sauces and salad dressings; does not actually have any extra nutritional value to a meal, and our bodies do not need it to function. It serves only to add calories to our daily energy intake, and unused calories are turned into fat and extra weight.

Health Risk of Excessive Added Sugar:

Excessive added sugar intake poses numerous potential risks to our health. Listed below are a few commonly found and discussed conditions associated with excessive added sugar intake. Some of these are still subject to further research findings. But until other findings refuting any of the ones listed below, we will go by the general established view on how excessive sugar intake affects our health.

Stomach and Headaches: May lead to digestive issues and headaches in some individuals. Consuming large amounts of sugar can irritate the stomach lining and cause discomfort.

Decreased Quality of Sleep: High sugar intake, especially before bedtime, can disrupt sleep patterns and lead to poor sleep quality. It may cause spikes and crashes in blood sugar levels, leading to wakefulness during the night.

Decreased Recovery Time after Athletics: Consuming excessive sugar may lead to increased inflammation, which can affect the body’s ability to recover after physical activity. However, this can vary depending on individual factors.

Increased Bacteria Growth Leading to Cavities: Sugar is a primary contributor to tooth decay because it provides food for harmful bacteria in the mouth. This can lead to cavities and dental problems.

Increased Risk of Diabetes and Heart Disease: There is a well-established link between excessive sugar consumption and an increased risk of type 2 diabetes and heart disease. High sugar intake can contribute to insulin resistance, obesity, and other risk factors.

Decreased Energy after the Initial Sugar Rush/High: The initial burst of energy after consuming sugar is often followed by a crash in energy levels. This is because the body rapidly metabolizes the sugar, leading to fluctuations in blood sugar levels.

Increased Inflammation Associated with Depression: Some research suggests that a diet high in added sugars may be associated with an increased risk of depression and other mood disorders. Chronic inflammation is one potential mechanism.

Increased Anxiety and Irritability: Excessive sugar intake can lead to fluctuations in blood sugar levels, which may contribute to feelings of anxiety and irritability in some individuals.

5 Tips for Sugar Slayer:

1. Hydration Hero: Sip on water like it’s your secret superpower. And if you want to jazz it up, toss in some fruit slices or cucumber for a splash of flavor – it’s like creating your own potion!
2. Whole Food Wizard: Wave your wand (or fork) and choose whole, unprocessed foods like magical fruits, veggie spells, and protein potions. They keep you full and satisfied, making sugar cravings disappear like magic! Munch on pieces of cucumbers or tomatoes every now and then to try.
3. Balance Master: Create meals with a bit of everything – carbs, proteins, and healthy fats. This enchanting mix keeps your energy steady and sugar dragons at bay.
4. Snack Sorcerer: When snack attacks strike, summon your snack sorcery. Whip up Greek yoghurt spells with berry enchantments, nut potions, or crunchy carrot wands dipped in hummus elixirs. These treats keep you feeling bewitched, not sugar-craved.
5. Plan ahead: Host a planning party with your future self! Prepare enchanting snacks and meals in advance. When the sugar witches come knocking, your magical munchies will save the day!

It’s okay to have a sweet spell and give in once on every other weekend or outing, just make sure to not thwart away your campaigns throughout the rest of the weekdays!

A Not So Impossible Mission: Smart Sugar Swaps

Let’s be real! Awareness is borne from education, yet how much of it we can put into action is a different story altogether. Afterall, what is life without salt and sugar! Fighting with food manufacturers is like a futile attempt at herding cats; it’s an exhausting endeavour that rarely yields meaningful results. The realm of confections will forever dazzle us with its array of colours, shapes, and flavours. At times, even adults find themselves irresistibly enticed; imagine how challenging it can be for kids?

But cutting down on sugar is not at all impossible, and total elimination though laudable is not required. In not so extreme cases, this just requires a shift in perspective, and some getting used to. You can opt for whole, unprocessed foods; prepare meals at home to ensure you know exactly what goes into your gut; and be mindful to include the following smart swap:

1. Swap sugary and flavoured cereals/oats for nutritious plain oats topped with fresh fruits and nuts or honey
2. replace sugar-laden snacks with nuts, seeds, and dried fruits; flavoured yoghurt to plain yoghurt with natural honey. 
3. Embrace natural sweeteners like honey, maple syrup, and fruit purees to add a touch of sweetness to your recipes. 

Start by becoming more conscious of what we put into our bodies. Then, take control of your sugar consumption by making smart sugar swaps without sacrificing your preferred flavors—one small step at a time. Armed with knowledge and guided by these principles of smart sugar swaps, taking control of our sugar intake would not be that difficult.