Added sugar can pose health risks such as increased risk of obesity, diabetes, and cardiovascular disease. Sugar comes in many forms like sucrose, glucose, fructose, and is found naturally in fruits and dairy or added to foods. The average Malaysian consumes 24 teaspoons (120 grams) of sugar daily, over twice the recommended amount of 10 teaspoons (50 grams). Reducing added sugar intake through limiting sugary drinks and foods can help lower health risks.

1. Added sugar, added health risks

2. What is SUGAR?
CHO
Simple CHO Complex CHO
(SUGARS) (Polysaccarides)
Starch
Monosaccharide: Disaccharides:
•Glucose •Sucrose (glucose+ fructose)
•Fructose •Lactose (glucose+ galactose)
•Galactose •Maltose (glucose+ glucose)
2012 Nutrition Information Center Ministry of Health Malaysia

3. Sources of sugar
Sugar 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. 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. WHAT is the example of
‘Sugary’ beverages and
foods?

8. Are you choosing drinks from this
area (cordial/ sugary beverages)?

9. Is this your favorite?

10. 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

11. Hidden Sugar
• Sugar isn't 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

12. 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

13. 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

14. 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

15. 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)

16. 16

17. Do you realize ?
• The sugar usage in our country increasing
every year.

18. Our population weight
increasing every year …
Malaysia has the highest obesity rate in
Southeast 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?

19. 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

20. 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 2011
3 million of the 28 million Malaysians were diagnosed with diabetes

21. 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

22. 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.

23. Do you know the facts?
1 = 5 g sugar
= 20 Kcal
7 • Jogging for 20 min
• Aerobic exercise for 30 min
=140 Kcal
MOH, 2011

24. 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 2¼
Puding jagung 70-80 7-10 1¾
Bingka ubi kayu 70-90 18-25 4¼
Sumber : Panduan Diet Malaysia, 2010

25. Amount of sugar in
canned/packed drinks
Jenis Berat (g) Kandungan Bilangan
gula (g) sudu
teh gula
Minuman isotonik 240 16 3¼
Minuman berkarbonat 240 25 5
Minuman soya 300 28 5½
Minuman teh 240 28 5½
Minuman blackcurrant 300 35 7
Minuman laici 300 33 6½
Minuman teh bunga 300 21 4¼
Minuman cincau 300 27 5½
Minuman tenaga 330 59 11¾
Sumber : Panel Maklumat Pemakanan pada label minuman berkaitan (Tinjauan Pasaran, Januari 2010)

26. Comparison of sugary beverages
(Carbonated drinks)
240ml 100 Plus Coke Coke light Sprite Pepsi
Energy 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 tsp
240ml Revive 7 up Kickapoo joy Orange Juice Pepsi (no
juice sugar added)
Energy (Kcal) 66 98.4 122 118 <1
Sugar (g) 16.56 25.4 30.7 27.9 <0.1
3 tsp 5 tsp 6 tsp 5 ½ tsp -

27. Nutrition Label
• Identify total sugar intake
• 1 serving= 250ml
• 26.5g sugar = 5.3 tsp sugar

28. Chocolate milk
• Added sugar = sucrose
(chocolate milk)
• Natural sugar = lactose
• Thus, this packet of
chocolate milk contains
15.8g added sugar

29. Lets guess????
• Orange juice
• 1 serving = 100ml
• Contains 12g sugar
• 250ml (1 cup)
• consume 30 g sugar
• Equal to 6 tsp sugar

30. 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

31. 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

32. 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

33. Tips on reducing sugar intake
1.
2. Check sugar content in list of ingredients
and amount before purchase
The Malaysian Dietary Guidelines 2010,
American Heart Association

34. Tips on reducing sugar intake
3
Reduce frequency of sugary foods to 1 or 2x only in a day
4. Avoid take sugary foods and sweet beverages as main meal, go for balance
5. Replace sugar with non-nutritive sweeteners (aspartame, sucralos) in moderation
(within recommendation –2 sachet/day)
The Malaysian Dietary Guidelines 2010,
American Heart Association

35. Tips on reducing sugar intake
9 Increase plain water intake, limit sweet sugary beverages to 1 or 2 cups/ day
10 Go for smaller size beverages
11 Ask for less sugar when order beverages
The Malaysian Dietary Guidelines 2010,
American Heart Association

36. Tips on reducing sugar intake
• LIMITED HEALTHY CHOICE

37. 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

38. Reduce sugar in your food increase
the sweetness in our smile

39. 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