The Sugar Debate: Is It Time for a Rethink?

As I stroll along one of the (too) many 7/11s in my beloved Bangkok, I can't help but be surprised at the sight of today's youth reaching for whatever satisfies their sweet tooth. It sometimes makes me cringe.

Unfortunately, there's little else available in what is considered one of Thailand’s life arteries for must-have items. It's disheartening to witness the rising numbers in obesity and issues connected to overeating and indulging in sugary treats.

However, I advocate for a sense of freedom in diets.

Being overly restrictive has its drawbacks, so being a health coach doesn't mean forcefully denying a group of students enjoying chocolate bars.

Many people have asked me something similar, knowing that too much sugar isn't advantageous.

But how much sugar is too much?

Sugar is naturally present in many whole foods, such as fruits and vegetables. However, the concern lies with added, refined sugar found in processed foods and on the shelves of your average 7/11.

While this type of sugar has its place in even the healthiest diets, it doesn't offer much nutritional value. It lacks essential elements like vitamins, minerals, phytonutrients, antioxidants, fibre, or water. It may provide a short bout of energy, but it doesn't contribute to making your mind and body stronger and healthier. A craving for something sweet is not your body crying out for a refill or top-up of the sweetened kind.

Worldwide dietary guidelines, issued by many Ministries of Health in western countries, recommend limiting added sugars to 10% of your daily calorie intake. If you consume 2,000 calories per day, you should limit your added sugar intake to 200 calories, or 50 grams. For reference, one sugar packet contains about 4 grams of sugar, while one can of soda contains just over 40 grams.

Even I am not against a scoop of ice cream when the occasion arises.

So, what's the issue with sugar?

The reason dietary guidelines suggest limiting sugar intake isn't that sugar is inherently harmful.

It's not a direct cause of metabolic issues like diabetes, cardiovascular disease, or obesity. Yes, sugar, in itself, is not inherently evil, though some health gurus may state otherwise while advocating for eating whole foods containing natural sugars.

The problem arises when you eat too much refined sugar, as you're likely displacing more nutritious foods from your diet. This means missing out on essential vitamins, minerals, and fiber vital for your health. It is here that we fail to balance the scales.

In other words, the problem isn't the sugar itself, but the fact that it's taking the place of making more balanced, conscious food choices.

Should everyone avoid sugar?

Some people may benefit from a lower-sugar diet for the following reasons:

• They find that sugar feels "too good" and is almost leaning towards the addictive side, making it difficult to consume in moderation.
• They are more sensitive to carbohydrates and find that a lower-sugar diet helps regulate their energy and mood levels.
• They choose to prioritise nutrient-rich foods for health reasons and don't crave sweet treats as much as others.

It's a good idea to be mindful of your sugar intake, just as you would be mindful of any other activity as part of your life. If your diet is mostly composed of whole foods, you probably don't need to worry about sugar consumption.

Remember: the food you buy is the food you eat when it is in your sight.

For most people, rigidly cutting out sugar isn't sustainable or necessary. And in case other parents are wondering, there's no evidence to support the common belief that too much sugar makes today’s youth hyperactive.

Sugar is just one of the many complex and widely misunderstood topics in proper nutrition.

I hope that Thailand 7/11 will take some action in diversifying its food and beverage stock.

Oh well, maybe it is good to have a dream and a mission.

Sugar is the next tobacco, without a doubt, and that industry should be scared. It should be taxed just like tobacco and anything else that can, frankly, destroy lives. | Jamie Oliver