The ICMR (Indian Council of Medical Research) in its recent guidelines recommends limiting added sugar intake to 25 grams per day or eliminating it from the diet altogether as it adds no nutritional value to the food apart from calories.
The ICMR guidelines say, “Sugar intake of more than 5% of total energy intake per day or 25 g per day (based on an average intake of 2000 kcal/day) is defined as ‘high sugar’.” (Also read | ICMR says labels can be misleading: ‘Sugar-free foods may contain hidden sugar’)
The World Health Organisation is considering revising its recommendation and limiting calories from sugar to less than 5% of kilocalories per day, according to the top medical research body.
The ICMR guidelines say, “Limiting sugar intake to 25 g per day is better for health. If possible, added sugar should be completely eliminated from the diet as it adds no nutrients other than calories.” (Also Read | ICMR says overcooking pulses may reduce protein quality, new guidelines suggest how much water to use)
Added Sugars vs. Naturally Occurring Simple Sugars: What’s the Difference?
Added sugar refers to sugar and sugar syrups added to foods and beverages during processing and preparation and includes sucrose (table sugar), molasses, honey, glucose, fructose, dextrose, etc.
Naturally occurring sugars are those that are naturally present in a food. For example, monosaccharides are simple sugars consisting of a single sugar molecule such as glucose or fructose in fruits. Disaccharides are two simple sugar molecules such as sucrose (sugar) or lactose in milk.
ICMR says that refined sugar does not contain any vitamins or minerals.
“Adding sugar to foods in addition to naturally occurring sugars increases total calorie content without increasing nutrient value,” says the premier medical research body.
A diet rich in added sugar may increase the risk of chronic diseases such as obesity, diabetes, heart disease, cancer, and even dementia. On the other hand, a high intake of fruits, vegetables, and whole grains may reduce the risk of chronic diseases.
“Calories are healthy only when they are accompanied by vitamins, minerals and fibre,” the guidelines say.
