Why Cutting Sugar Matters
Why Cutting Sugar Matters: Understanding Its Hidden Dangers
Making the decision to cut sugar is one of the simplest ways to support long-term health. While sugar may seem harmless, excessive intake quietly affects the body in ways many people overlook. From weight gain to energy crashes and increased risk of chronic illness, understanding how sugar works is the first step towards healthier habits.
Natural sugar vs. Added sugar
Sugars are carbohydrates that provide energy and sweetness. They can be found naturally in foods or are added during cooking and processing. Key types of sugar include:
• Fructose: Found naturally in fruits, honey, and some vegetables
• Glucose: Present in cereals, bread, pasta, starchy vegetables, and syrups
• Galactose: Found in milk and dairy products as part of lactose
• Lactose: The natural sugar in milk, made up of glucose and galactose
• Sucrose: Common table sugar composed of glucose and fructose, derived from sugar cane or sugar beet
Natural sugars are intrinsic to foods such as fruits and milk. These foods also provide fibre, vitamins, and minerals, which help in digestion and support better blood sugar control.
Added sugars, which include honey and syrups, are introduced during processing or preparation and found in sweetened drinks, confectionery, and processed foods. Unlike natural sugars, added sugars offer energy without extra nutrients and often lead to excess calorie intake.
Factual insight
World Health Organisation (WHO) recommends that added sugar should not be more than 10% of your daily energy intake — about 10 tsp for adults and 8½ tsp for children per day (assuming 1 tsp = 5g).
Why Malaysians should cut sugar
Weight control
When you consume sugary drinks and sweet snacks regularly, combined with lack of physical activity, excess calories can build up quickly. This contributes to overweight and obesity, which are already growing concerns in Malaysia. Cutting down your sugar intake helps to manage calorie intake more effectively.
Reducing risk of diabetes
Excessive sugar intake is strongly linked to a higher risk of diabetes. Although sugar doesn’t directly cause diabetes, consuming high amounts contributes to weight gain and obesity which are the leading risk factors. Over time, prolonged high sugar consumption can also promote insulin resistance, a condition in which the body’s cells become less responsive to insulin. This leads to elevated blood sugar levels and significantly increases the risk of diabetes.
Reducing fatigue
A quick sugar boost is often followed by a sudden dip in energy. This cycle of spikes and crashes leaves you feeling sluggish and unfocused. Break the energy-draining cycle by choosing carbs low in added sugar and high in fibre. Pair them with protein or healthy fats to keep blood sugar and energy steady.
Supporting heart health
Eating too much sugar can cause weight gain, inflammation, and raise your blood pressure, blood sugar, and triglycerides — all of which increase your risk of heart disease. Cutting back on sugar is one of the best ways to protect your health.
Hidden sugar in local favourites
Sugar often hides in everyday Malaysian foods and drinks, such as:
● Teh Tarik and Kopi Ais that’s loaded with sweetened condensed milk
● Kicap manis, chilli sauce and marinades
● Biscuits, cream wafers, kuih-muih and bubur manis
● Ais kacang, cendol and sweet beverages (e.g. bubble teas) from mamak/street stalls
Even savoury dishes may carry surprising amounts of sugar, watch out before you indulge.
Simple and realistic ways to cut sugar
Start by making small changes that feel manageable:
● Choose plain water instead of sweetened drinks or add less sugar to tea or coffee (e.g. if your regular cup has 2 teaspoons of sugar, start by reducing to 1.5 then gradually to 1 and so on and so forth)
● Ask for ‘kurang manis’ (less sweet) when ordering beverages
● Always read food labels and check the sugar content
● Go for fresh fruit as dessert to satisfy sweet cravings
● Bake your own cakes or cookies; that way you can control the amount of sugar used
● Use fruits or vegetables such as tomatoes or carrots for natural sweetness to dishes
● Keep healthy snacks like nuts and yogurt on hand
By consistently practising these steps, the decision to cut sugar becomes a sustainable lifestyle choice, not a short-term restriction.
Sources:
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World Health Organisation. Guideline: Sugars intake for adults and children.
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Lamothe, L. M., Lê, K. A., Samra, R. A., Roger, O., Green, H., & Macé, K. (2019). The scientific basis for healthful carbohydrate profile. Critical reviews in food science and nutrition, 59(7), 1058–1070.
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Flood-Obbagy, J. E., & Rolls, B. J. (2009). The effect of fruit in different forms on energy intake and satiety at a meal. Appetite, 52(2), 416–422.
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Healthline (2024). 11 Reasons Why Too Much Sugar Is Bad for You. 11 Reasons Why Too Much Sugar Is Bad for You
