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Sugar, Friend or Foe?

Let us address the myth: sugar isn�t evil, it�s our body�s primary energy source. However, over consumption of sugar may lead to certain health issues. Malaysia is one of the top 8 consumers of sugar worldwide, so it�s important that we understand this sweet, glittery substance and its effect on us.

Natural Sugars vs Processed Sugars: Is There a Difference?

Natural sugar comes in fruit, milk and cheese. Processed sugar, typically refers to table sugar which comes from sugar cane or sugar beets, which are both processed to extract the sugar.

Sugar Alternatives: Are Some Sugars Better Than Others?

According to the World Health Organisation (WHO), sugar that is added to our food and instantly absorbed by the digestive system is classified as �free sugars'.

Cutting Down On Sugar

The American Heart Association (AHA) recommends women should consume no more than 100 calories a day (6 tsps) and men should consume no more than 150 calories a day (9 tsps) from added sugars.

Focus on wholefoods – opt for whole grains, vegetables, legumes, fruits, nuts and seeds. They are packed with nutrients and fiber, which will satisfy your body’s needs, reducing your cravings for sugar.
Cut back on the amount of sugar you add to food and drinks, such as tea, coffee and pancakes – try adding fruits instead of syrup to your pancakes
Look at the labels - If the total sugar content is over 22.5g per 100g the food is high in sugar; if it is below 5g per 100g the food is low in sugar. Also check on the ingredient list, they are usually hiding under these names:
- Sucrose
- Glucose
- Maltose
- Lactose
- Fructose
- Molasses
- Hydrolysed starch
- Agave nectar
- Corn syrup
- Rice malt syrup
- Honey
- Golden syrup
Replace sugar-sweetened beverages like teh o ais with kurang manis options or choose water!
Reduce sugar in your recipes – with most recipes, you can reduce the sugar by half without noticing too much difference in taste and texture.

Did you know?

Some of the most unassuming foods have high sugar content. Here are some Malaysian favourites that you should watch out for:

Sugar taken in moderate amounts is good for our body. After all, we need constant fuel to keep up with our daily lifestyle. You don�t need to quit sugar to be healthy. Remember the key to healthy living is moderation

References
https://www.sanitarium.com.au/food-nutrition/nutrition/sugar,-friend-or-foe
http://www.who.int/mediacentre/news/releases/2015/sugar-guideline/en/
https://www.consumer.org.my/index.php/food/diseases/161-malaysians-are-the-8th-largest-sugar-consumers-in-the-world
http://www.star2.com/living/viewpoints/2016/10/23/malaysia-sugar-consumption-highest-in-the-world-mangai-balasegaram/
https://www.indexmundi.com/agriculture/?country=my&commodity=centrifugal-sugar&graph=human-domestic-consumption
https://www.researchgate.net/publication/304164092_Intake_of_added_sugar_in_Malaysia_a_review
https://www.nytimes.com/2017/12/23/health/obesity-malaysia-nestle.html
http://www.themalaymailonline.com/what-you-think/article/unhealthy-living-makes-malaysia-no.-1-in-diabetes-prevalence-in-asean-s-m-m#oHwzsXW9VhUOKDZi.97
https://www.britannica.com/science/sugar-chemical-compound
https://www.health24.com/Diet-and-nutrition/Nutrition-basics/Why-your-body-needs-sugar-20131010
https://sciencing.com/differences-between-monosaccharides-polysaccharides-8319130.html
http://www.myfitnesspal.com/food/calories/nyonya-kueh-pulut-inti-605547238?v2=false
http://www.fatsecret.com/Diary.aspx?pa=fjrd&rid=1503443
http://www.myfitnesspal.com/food/calories/malaysia-nasi-lemak-37607286
https://furthermore.equinox.com/articles/2015/04/sugar
https://nutritiouslife.com/eat-empowered/healthiest-sugar-substitute/
https://www.acefitness.org/education-and-resources/lifestyle/blog/6263/natural-sugars-vs-processed-sugars-is-there-a-difference
https://www.bbcgoodfood.com/howto/guide/truth-about-sugar
http://www.bbc.co.uk/guides/ztfpn39
https://www.cancercenter.com/discussions/blog/natural-vs-refined-sugars-whats-the-difference/

The above articles are intended for informational purposes only. AIA accepts no responsibility for loss which may arise from reliance on information contained in the articles.

Which do you think is the easiest way for you to reduce your sugar intake?

Focus on consuming wholefoods Cut back on the amount of sugar you add to food and drinks Study food labels

Replace sugar-sweetened beverages with kurang manis or no sugar options Reduce sugar in your recipes

Yes (55%)
No (45%)

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1300-88-8922

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1300-22-7771

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