Added Sugars and Health Impact

Added Sugar

• The IOM (Institute of Medicine) defines added sugars as sugars and syrups added during food processing or preparation.
• Major sources include: soft drinks, sports drinks, cakes, cookies, pies, fruitades, fruit punch, dairy desserts, and candy.
• Processed foods also contain added sugars.
• The IOM recommends less than 10 percent of total daily calories come from added sugars.
• In 2008, the average American intake of added sugars was 15 percent of total calories.
• The USDA reports that in 2008, average daily sugar consumption was 28 teaspoons.
• A 2019 study found that total sugar intake in Canada from 2004 to 2015 saw a negligible decrease.
• The same study found a decrease in added sugar consumption from soft drinks and an increase in naturally occurring sugars from fruit.

Sugar and Health Concerns

• Excessive consumption of added sugars may contribute to weight gain, Type 2 diabetes, and cardiovascular disease.
• High-carbohydrate diets may not promote weight gain if calories are not higher than other diets.
• The consumption of sugary soft drinks is consistently linked to weight gain and disease risk.
• The World Health Organization (WHO) recommends limiting free sugar intake to less than 10% of caloric intake and ideally, less than 5% to reduce the risk of overweight, obesity, and tooth decay.

High-Fructose Corn Syrup (HFCS)

• HFCS contains fructose and glucose, with a slightly higher concentration of fructose.
• HFCS is used as a sweetener for carbonated beverages, condiments, cereals, and other processed foods.
• Some believe fructose is the cause of the obesity epidemic, citing an increase in its consumption.
• Studies show fructose is not used for energy and is mostly converted to fat in the liver.
• Fructose does not stimulate appetite-suppressing hormones like insulin.
• While excessive fructose intake may be linked to weight gain, moderate intake is not associated with weight gain.
• Some studies show fructose can improve glucose metabolism in people with Type 2 diabetes.
• There is no conclusive evidence that fructose is worse than other added sugars in increasing the risk of obesity, Type 2 diabetes, and cardiovascular disease.

Low-Carbohydrate Diets

• There is limited scientific evidence to support the claim that low-carbohydrate diets are superior to other diets.
• Studies show all diets incorporating exercise can significantly decrease weight and waist circumference in obese women.
• Some studies suggest low-carbohydrate diets may improve insulin levels and other risk factors for Type 2 diabetes and cardiovascular disease.
• The overall scientific consensus is that consuming fewer calories in a balanced diet, combined with regular exercise, promotes health and stimulates weight loss.

Whole Grains

• Replacing refined grains with whole grains decreases the risk for obesity, Type 2 diabetes, and cardiovascular disease.
• Whole grains are rich in fiber, vitamins, minerals, healthy fats, and beneficial plant chemicals.
• Consuming more than two servings of whole grains per day reduces the chances of developing Type 2 diabetes by 21 percent.
• Women consuming two to three servings of whole grain products daily were 30 percent less likely to have a heart attack.
• Canada's 2019 Food Guide emphasizes whole grain products over just grain products (refined and whole grains) and recommends reduced intake of juice, sugar-sweetened beverages, and processed foods high in added sugar.