Sugar and sweeteners – how less to consume them?

Creates the illusion of security

The Ministry of Health (SAM) recalls: Excessive sugar consumption is directly associated with increased risk of type 2 diabetes, cardiovascular disease, obesity, tooth decay and even certain cancers. Particularly dangerous added sugar, rich in carbonated drinks, confectionery and semi -finished products. The WHO recommends not to exceed six teaspoons of sugar a day for an adult.

Although sweeteners are often advertised as a healthier choice, recent studies raise questions about their metabolism, intestinal microbiots and appetite. Some sweeteners can promote insulin release, disturb glucose control, or even cause a stronger need for sweets.

« When more and more sugar talk, some manufacturers adapt to the changing needs of society, while others react cleverly – they reduce the sugar, but they are supplemented by sweeteners. Also producers are completely frivolous, but with sweeteners alternatives to the adverse influence on health, » says Laimutė Vaidelienė, Vice -Minister of Health.

Some manufacturers adapt to the changing needs of society, while others react cleverly – the sugar reduces, but the product is supplemented with sweeteners.

Have diabetes

Already in 2023 The WHO has announced the recommendation not to use the weightless sweeteners to control the weight or to reduce the risk of non -infectious diseases. The recommendation applies to all the most popular sweeteners: Acesulfam K, Aspal, Advantam, Cyclamaths, Neotam, Saccharin, Sucalosis, Stevia and its derivatives.

2024. According to the Institute of Hygiene, about one in nineteen men and one in sixteen women were ill in Lithuania. The incidence of type 2 diabetes since 2001 increased five times and during 2014-2024. The total number of patients increased by 1.3 times. The number of children with diabetes increased by almost 36 % and adults by almost 40 %.

Cardiovascular morbidity, especially hypertensive, increases in the country. 2024. It was found that even one in three resident had hypertensive diseases.

Laimutė Vaidelienė / Photo by Personal Archive

How to avoid this?

SAM provides tips on how to use less sugar.

First of all, choose other family members to encourage health -friendly foods: fresh fruits, vegetables, whole grain products. More cooking at home can reduce the amount of added sugar double compared to catering.

Second, pay attention to the components of the foods on the label. Avoid terms such as large fructose corn syrup, dextrosis, maltose or other words with a limb -ose. If these sugars are one of the first three ingredients, they are high in their product. For example, instead of tomato sauce, which is usually high in added sugar, choose tomato paste or tomato puree.

Third, look for healthy sugar alternatives – berries, fruits and berry or fruit puree. Use spices: cinnamon, vanilla, cardamom to enhance the feeling of sweetness.

Alternative: Eat unsweetened food as often as possible to reduce sugar intake, which reduces the need for sugar, and use cinnamon, vanilla, cardamom to enhance the feeling of sweetness. / Photo by Freepik.com

Also, follow the sugar reduction strategy to help you get used to your natural taste – reduce the consumption of sugar gradually and your taste will adapt within 2-4 weeks. In general, try to eat as many unsweetened products as possible – this will help to reduce the desire to eat sweet.

Maintain food producers supplying products without added sugar or with a lower sweetness alternative. SAM recommends choosing foods marked with the « key hole » symbol. These are healthier foods and less sugar (also salt and fat) compared to other foods of the same group.