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Added sugar, added health risk

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There are reasons beyond heart health to reduce sugar intake. Excessive sugar intake, especially from sweetened beverages, has been linked with higher calorie intake, higher body weight, and lower intake of vitamins and minerals. Therefore, in this Chinese New Year, I upload my slide for public to increase their awareness in scaling back sugar intake during this festive season.

Published in: Health & Medicine
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Added sugar, added health risk

  1. 1. Added sugar, added health risks
  2. 2. What is SUGAR? CHO Simple CHO Complex CHO (SUGARS) (Polysaccarides) StarchMonosaccharide: Disaccharides:•Glucose •Sucrose (glucose+ fructose)•Fructose •Lactose (glucose+ galactose)•Galactose •Maltose (glucose+ glucose) 2012 Nutrition Information Center Ministry of Health Malaysia
  3. 3. Sources of sugarSugar Components Food Sources Fruits, vegetables, table sugar, honey, milk Glucose products, cereals Fructose Fruits, vegetables, honey Galactose Milk products Sucrose Fruits, vegetables, table sugar, honey Lactose Milk products Maltose Malt products, some cereals 3 2012 Nutrition Information Center Ministry of Health Malaysia
  4. 4. ADDED SUGAR• Added (extrinsic) sugars refers to sugars and syrups added to foods during processing or preparation sugar, sucrose, glucose, dextrose ,fructose , corn syrup, honey, malt, malt extract, maltose, rice extract, molasses , golden syrup and inverted sugar.• Added sugar intake is not required in the daily diet because sugar can be obtained from foods that contain carbohydrates. American Heart Association 2009
  5. 5. WHAT is the example of‘Sugary’ beverages and foods?
  6. 6. Are you choosing drinks from thisarea (cordial/ sugary beverages)?
  7. 7. Is this your favorite?
  8. 8. Have you ever calculate how many cups of sugary drinks a day?• 1 cup?• 2 cups?So, How much sugar you have been taking?1 cup =???? Tsp sugar
  9. 9. Hidden Sugar• Sugar isnt just ice cream or candy.• It can be in foods where you least expect it. – ketchup, barbeque sauce, chilli/ tomato sauce and salad dressings.• Reading nutrition label is necessary
  10. 10. NATURAL SUGAR• Naturally occurring (intrinsic) sugars refers to sugars that are an integral part of whole fruit, vegetable, and milk products.• Sugar is also found in fruits in the form of fructose, and lactose in milk.• Naturally, the sugar can be found in foods containing carbohydrates such as rice, noodles, bread, pasta and tubers. American Heart Association 2009
  11. 11. Are Natural Sugars Better?• Honey or brown sugar sounds healthy – however, are they better for you than white table sugar?• Sugar is sugar. And whether it comes from bees or sugar cane, it can cause your blood sugar to rise.• Honey and unrefined sugars are slightly higher in nutrients than processed table sugar, but they still contain calories, which increase energy intake
  12. 12. TOTAL SUGARS• Total sugars are defined as all sugars in foods and beverages.  Natural sugar  Added sugar• Sugar alcohols (polyols) such as sorbitol, xylitol, mannitol, and lactitol, are usually not included in the term “sugars”. However, they are partly absorbed and included in “carbohydrates”. American Heart Association 2009
  13. 13. Do you know how much SUGAR you take daily?• MOH showed a person average takes 24 tsp (120g) of sugar daily. 2.5x more than the recommended• Recommended intake (10% of total energy requirement)  :10 tsp (50g) base on 2000 Kcal Fema::7 ½ tsp (37.5g) base on 1500 Kcal (WHO)
  14. 14. 16
  15. 15. Do you realize ?• The sugar usage in our country increasing every year.
  16. 16. Our population weight increasing every year … Malaysia has the highest obesity rate inSoutheast Asia and is ranked sixth in the Asia- Pacific region 1 in 6 Malaysians are either overweight or obese (MOH) ARE YOU ALREADY MEASURE YOUR WEIGHT & WAIST CIRCUMFERENCE?
  17. 17. Also, Our next generation with childhood obesity increasing every year … High risk to develop illnesses such as diabetes mellitus (insulin resistance), cardiovascular diseases, hypertension and some forms of cancer
  18. 18. The number of diabetes increasing every year … 1 in 5 Malaysians have diabetes Total number of adults with diabetes increase from 1.5 million in 2006 to 2.6 million in 20113 million of the 28 million Malaysians were diagnosed with diabetes
  19. 19. SUGARTooth decay • Sugar is a major cause of tooth decay (dental caries). • Bacteria that present in our mouth turn sugary foods or drinks to acid that causes dental decay. • Data from the Ministry of Health showed the rate of dental caries among children :  aged 5 years was 76.5% (2005)  aged 6 years was 80.9 % (1997) • Cow’s milk neutralize the acids formed by bacteria in the plaque  ideal beverage compare to sugar sweetened beverages. Source: WHO/FAO: WHO Technical Report Series (TR 916) 2003
  20. 20. How much sugar in a can of coke?• A can of coke or canned drink contains up to 26g sugar which is equal to 5.2 tsp sugar.• It is almost 74% maximum allowance sugar intake in a day that not yet include others foods/ drinks in a day.
  21. 21. Do you know the facts?1 = 5 g sugar = 20 Kcal7 • Jogging for 20 min • Aerobic exercise for 30 min=140 Kcal MOH, 2011
  22. 22. Amounts of sugar in Malaysia traditional kuih Berat (g) Kandungan Bilangan sudu Jenis gula (g) teh gula Kuih koci 40-50 10-13 2¼ Kuih keria 55-65 10-13 2¼ Seri muka 110-120 10-13 2¼ Donat 45-55 7-10 1¾ Kuih lapis 120-140 5-7 1¼ Lepat pisang 65-75 10-13 2¼Puding jagung 70-80 7-10 1¾Bingka ubi kayu 70-90 18-25 4¼Sumber : Panduan Diet Malaysia, 2010
  23. 23. Amount of sugar in canned/packed drinks Jenis Berat (g) Kandungan Bilangan gula (g) sudu teh gula Minuman isotonik 240 16 3¼Minuman berkarbonat 240 25 5 Minuman soya 300 28 5½ Minuman teh 240 28 5½Minuman blackcurrant 300 35 7 Minuman laici 300 33 6½ Minuman teh bunga 300 21 4¼ Minuman cincau 300 27 5½ Minuman tenaga 330 59 11¾Sumber : Panel Maklumat Pemakanan pada label minuman berkaitan (Tinjauan Pasaran, Januari 2010)
  24. 24. Comparison of sugary beverages (Carbonated drinks)240ml 100 Plus Coke Coke light Sprite PepsiEnergy 65 100 <1 103 105(Kcal)Sugar (g) 16.3 26.3 <0.1 26.4 26.4 3 tsp 5 tsp - 5 tsp 5 tsp240ml Revive 7 up Kickapoo joy Orange Juice Pepsi (no juice sugar added)Energy (Kcal) 66 98.4 122 118 <1Sugar (g) 16.56 25.4 30.7 27.9 <0.1 3 tsp 5 tsp 6 tsp 5 ½ tsp -
  25. 25. Nutrition Label • Identify total sugar intake • 1 serving= 250ml • 26.5g sugar = 5.3 tsp sugar
  26. 26. Chocolate milk • Added sugar = sucrose (chocolate milk) • Natural sugar = lactose • Thus, this packet of chocolate milk contains 15.8g added sugar
  27. 27. Lets guess???? • Orange juice • 1 serving = 100ml • Contains 12g sugar • 250ml (1 cup) • consume 30 g sugar • Equal to 6 tsp sugar
  28. 28. Sugar price• Previously, RM 2.30/ kg  Now is RM 2.50/kg• Reduce Sugar INTAKE• A better outcomes among you and your family SAVE MONEY GAIN GOOD HEALTHFREE from Weight problems and diseases
  29. 29. Definition of sugar in nutrition label TERMS DEFINE low sugar < 5 g sugar/ 100 g < 2.5g sugar/ 100 ml sugar free < 0.5g sugar/ 100 g < 0.5g sugar/ 100 ml Food Regulations 1985
  30. 30. Be SMART to identify label• less sugar low sugar• LESS SUGAR MEANS reduce 25% compare to its own original products• Example: 1 packet of original soy milk = 20g sugar 1 packet of less sugar soy milk = 15g sugar
  31. 31. Tips on reducing sugar intake1.2. Check sugar content in list of ingredients and amount before purchase The Malaysian Dietary Guidelines 2010, American Heart Association
  32. 32. Tips on reducing sugar intake3 Reduce frequency of sugary foods to 1 or 2x only in a day4. Avoid take sugary foods and sweet beverages as main meal, go for balance5. Replace sugar with non-nutritive sweeteners (aspartame, sucralos) in moderation (within recommendation –2 sachet/day) The Malaysian Dietary Guidelines 2010, American Heart Association
  33. 33. Tips on reducing sugar intake9 Increase plain water intake, limit sweet sugary beverages to 1 or 2 cups/ day10 Go for smaller size beverages11 Ask for less sugar when order beverages The Malaysian Dietary Guidelines 2010, American Heart Association
  34. 34. Tips on reducing sugar intake• LIMITED HEALTHY CHOICE
  35. 35. Conclusion• Added sugar = Added health risk• No need to take added sugar in your diet as we do consume natural sugar everyday (fruits, milk and CHO)• 1 tsp sugar= 5g sugar = 20 Kcal• Maximum added sugar intake (10% of total calorie)  Male:10 tsp (50g) base on 2000 Kcal Female:7 ½ tsp (37.5g) base on 1500 Kcal• Maintain a balance diet for every main meal• Reduce sweet foods or beverages consumption to 1 or 2x per day
  36. 36. Reduce sugar in your food increase the sweetness in our smile
  37. 37. REFERENCES• WHO/FAO: WHO Technical Report Series (TR 916) 2003• Ministry of Domestic Trade, Cooperatives and Consumerism, 2010• Nutrition Information Center Ministry of Health Malaysia 2012• The Malaysian Dietary Guidelines 2010,• American Heart Association 2009• National Health and Morbidity Survey 2011• Malik VS, Popkin BM, Bray GA, Després JP, Hu FB. Sugar- sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation 2010;121:1356–1364

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