4 reasons Australians should reduce their sugar intake

If you’re partial to a sweet treat from time to time, you’re not alone. Australians eat an average of 30 teaspoons of sugar each day, around half of which are naturally occurring in foods we eat, such as fruit, and half are from added sugars.

The World Health Organisation (WHO) recommends that sugar makes up less than 10 per cent of our daily kilojoule intake, which is about 12 teaspoons per day. But also says that the health benefits would be even greater if that figure was halved, down to 5 per cent of our daily kilojoule intake which is just 6 teaspoons.

Added sugar isn’t just in the teaspoon or two you might put in your tea or coffee, there can be hidden sugars in many processed foods we eat. Some of the worst offenders can be:

• soft drink and iced tea
• fruit juices (which contain the sugar from the fruit but none of the nutritious fibre)
• sauces, including marinades
• breakfast cereals
• flavoured yoghurt
• alcoholic drinks
• breads
• protein balls and bars.

There are no known health benefits of consuming sugar, but there are some compelling reasons to reduce your sugar consumption.

1. Helps to keep your teeth and gums healthy

Excess sugar can cause tooth decay because sugar feeds bacteria in your mouth, which produce acid and can cause gingivitis and permanent damage to the enamel of your teeth. Regular visits to your dentist can help you to catch this damage early, but if you continue to eat a diet high in sugar, the acid will keep attacking your teeth and gums.

2. Reduce the risk of some illnesses

A diet high in sugar can affect your blood sugar levels, leading to potential insulin resistance. If your body becomes resistant to insulin, which is a hormone that regulates your blood sugar levels, you may develop type 2 diabetes.

A high sugar diet can also cause liver disease because it can lead to fat buildup on the liver, and heart disease, as a result of high blood pressure, high triglyceride levels and high LDL cholesterol levels.

3. Helps maintain a healthy weight

Eating a lot of sugar can lead to being overweight or obese ­– which is usually defined as having a body mass index of 30 or more. Obesity can lead to a range of health problems such as heart disease, high blood pressure, sleep apnoea, type 2 diabetes, arthritis and gastro-oesophageal reflux disease. We offer a medically guided Weight Loss program tailored to your health to give you the best chance of gaining control of your weight. You can find out more about our Weight Loss program here.

4. May save you money

Cutting out sugary treats such as soft drinks, vending machine treats, and store-bought sauces and marinades, for example, may help you to save big money in the long run. Try swapping soft drinks or juice for water, having a piece of fruit instead of a chocolate bar, and making your own sauces with fresh ingredients and see how much you can save.

If you are experiencing symptoms, you should speak to a doctor to find out the right treatment for you. You can request a telehealth consultation with one of our Australian-registered doctors from anywhere in Australia, seven days a week.

This article was written by Carolyn Tate, a Brisbane-based writer with a particular interest in women’s health, mental health and living well. Carolyn holds a Bachelor of Professional Writing and a Bachelor of Political Science.

Sources:

https://www.abs.gov.au/ausstats/[email protected]/Lookup/4364.0.55.011main+features12011-12

https://www.healthline.com/nutrition/30-days-no-sugar#benefits

https://www.healthdirect.gov.au/obesity

https://www.healthdirect.gov.au/sugar

https://www.health.qld.gov.au/news-events/news/avoiding-hidden-sugars