Completely sugar-free is not necessarily healthier! Eat the right amount of sugar in prototype foods, and three keys to reducing sugar in drinks

Have you ever thought that reducing sugar does not mean losing all sugar? Sugar is an important source of energy for the human body, but different sources of sugar have very different effects on health. Some sugars can provide stable energy, while others may become invisible killers of health. The real point of reducing sugar is to “reduce the right amount of sugar.”

I add 2 cubes of sugar to my breakfast coffee, have a half-sugar shake at noon, and have a piece of dessert after dinner. It may seem like you don’t eat too many sweets, but the total amount of these scattered sugars often exceeds the upper limit recommended by the World Health Organization (WHO).

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The World Health Organization (WHO) recommends that adults’ daily free sugar intake should be less than 10% of total calories, and preferably less than 5%. Based on the daily dietary requirement of 2,000 calories, the intake of free sugar should not exceed 50 grams/day, and preferably less than 25 grams/day, which translates to about 5 sugar cubes.

What is free sugar?

1. All additional monosaccharides and disaccharides added to food and beverages, such as: sugar, sucrose, fructose, syrups, etc.

2. Naturally found in honey, maple syrup, and vegetable juices, juice concentrates, smoothies, purees, powders, and squeezed fruit products.

Common source of "free sugar" in Taiwan: hand shake drinks

In Taiwan, hand shake drinks can be found almost everywhere, and one cup a day has become a habit for many people. But do you know the sugar content of common sweeteners?

Just one cup of half-sugar drink may cause your daily sugar intake to exceed the standard!

Smart beverage choices: Three keys to reducing sugar

1. Choose sugar-free or lightly sugared hand shake drinks

● Add less sugary ingredients, such as pearls, coconuts, milk caps, pudding, etc.

● Choose low-sugar ingredients instead, such as chia seeds, grass jelly, tea jelly, etc.

2. Choose original dairy products

● Avoid flavored milks containing added sugar, such as strawberry milk, chocolate milk, etc.

3. Drink more boiled water

● It is recommended to drink 6–8 cups (about 2000 ml) per day to maintain good water intake and reduce dependence on sugary drinks.

Sugars contained in prototype foods should be eaten in moderation

Not all sugars need to be strictly limited. Sugars found in complete natural foods, such as fruits, dairy products, and whole grains, contain fiber, protein, vitamins, and minerals and will not be absorbed as quickly as free sugars. Intake of these foods in moderation not only provides energy, but also helps maintain balanced nutrition and a sense of satiety.

Life requires sweetness, so we can choose a more natural and appropriate amount of sweetness, which can not only take care of our taste buds, but also protect our health. Today, save a little sweetness for yourself and a long-lasting health.