According to experts’ recommendations, sugar is a “horribly harmful” spice, and therefore, everyone should limit their sugar intake as much as possible.
The World Health Organization (WHO) advises that to prevent obesity and tooth decay, both adults and children should reduce their free sugar consumption to less than 10% of their daily energy intake, equivalent to about 12 teaspoons of sugar.
WHO guidelines also suggest that individuals should ideally reduce their free sugar intake to below 5% (6 teaspoons of sugar) of their total energy intake.
Experts say that sugar has a significant detrimental effect on human health. This spice can cause a range of health issues for individuals of all ages, from children to adults.
Sugar has a tremendously harmful effect on human health. (Photo: iStock).
A Range of Diseases from Sugar
According to Dr. Lê Quang Hào from the National Institute of Nutrition (Hanoi), “sugar is tremendously harmful to human health when consumed in excess.”
Therefore, everyone needs to limit sweet foods, including natural sweeteners. For refined sweeteners like cane sugar, beet sugar, and corn syrup, the recommendation is to limit their consumption as much as possible.
Dr. Hào explains that currently, all types of food are overly processed, leading to the loss of micronutrients that promote energy metabolism and nutrient absorption in the body. This may explain the high prevalence of chronic diseases among people today, particularly diabetes.
“Sugar leads to metabolic disorders such as diabetes, cardiovascular disease, obesity, and cognitive-related diseases such as memory loss and Alzheimer’s. For children, consuming too many sweet treats can lead to loss of appetite, tooth decay, and long-term health issues,” this expert noted.
Specialist Doctor II Thái Văn Hùng, Deputy Head of the Endocrinology Department at Nguyễn Tri Phương Hospital (Ho Chi Minh City), also reported that many studies in children and adults have shown that reducing the consumption of sugary drinks can help better control weight.
In addition, health experts indicate that sugary drinks not only contribute to overweight and obesity but also increase the risk of metabolic disorders, such as a higher risk of type 2 diabetes, hypertension, cardiovascular diseases, gout, and decreased fertility…
Moreover, sugary drinks are a major cause of tooth decay and dental diseases. Research on the prevalence of permanent tooth decay among children in Vietnam across 17 provinces reveals that: 20.9% of children aged 6-8; 43.7% of those aged 12-14; 36.3% of those aged 15-17; and 34.4% of children aged 9-11 suffer from permanent tooth decay.
Sugary foods can be a cause of tooth decay in children.
The risk of tooth decay in children increases by 22% if they consume sugary drinks daily. Additionally, consuming soft drinks can increase the rate of tooth erosion by approximately 2.4 times due to the low pH and high sugar content of these beverages.
Overweight and obesity can also negatively impact children’s mental health, making them more susceptible to psychological pressures and certain insecurities in school and social environments. Consequently, their academic performance, personality development, and overall quality of life may also be significantly affected.
Should We Completely Cut Out Sweet Foods?
According to Dr. Hào, in principle, everyone needs to limit sugar. However, this is only a small part of the broader effort to reduce illness; what is crucial is that we consume a balanced diet with a variety of nutrients.
“People should eat more green vegetables and ripe fruits because they contain a lot of magnesium, which helps metabolize sugar better in the body,” the expert encourages.
In terms of fruits, the sugar present in these foods is fructose, which does not have the same excessive impact on human health as refined sugar. The amount of sugar in fruits is also relatively low, so it does not adversely affect blood sugar levels.
In daily meals, individuals should pay attention to limiting the intake of carbohydrates with a low glycemic index, such as white flour and white rice.
“Instead, people should opt for whole grain flours, seeds, brown rice, and sweet potatoes… as they have a lower glycemic index,” Dr. Hào recommends.
Furthermore, this expert emphasizes that artificial sweeteners are not a good option, especially for diabetic patients. These sweeteners only provide sweetness without any nutritional value.
Natural sweeteners like honey and monk fruit, although not harmful to health, should still be consumed in moderation.
Especially, according to Dr. Hào, pastries made from white flour and granulated sugar have a very negative impact on health. However, consuming pastries in small amounts and at low frequency does not harm health.
