WHEN is the amount of sugar that we consume just right?
The question is not trivial. This is because sugar affects the health of our teeth and gums. Bacteria that cause tooth decay thrive on sugar, turning it into acid on the surface of the teeth that, when left checked, may cause tooth decay.
The Australian Dental Association has this to say: A 600 ml bottle of soft drink, on average, contains 16 teaspoons of sugar. That’s over twice the recommended daily sugar intake for Australian adults.
The World Health Organization recommends that adult sugar intake be equal to 5 percent of your daily total energy intake (kilojoules or kJ) to decrease the risk of developing tooth decay and enhance other health benefits.
Kilojoules are the measurement of energy from foods and drinks. In some countries, calories are used as the unit of measure. For reference, 8360kJ = 2000Kcal.
For the average adult, the amount is equivalent to 6 teaspoons (equal to 24 grams) of free sugar per day.
Free sugar includes added sugars, as well as the sugar naturally present in honey, syrups, fruit juice and fruit juice concentrate.
Read the nutrition information on the food label. Determine the amount of sugar per 100 grams (g). According to the Australian Dental Association, it is best to look for foods with 5 g or less sugar per 100 g. Between 5 g and 10 g is still okay. If a product has over 15 g of sugar per 100 g, it may be too much sugar.
Check the list of ingredients; the higher an ingredient is on the top of the list, the more of it is present.
Sugar can go by over 50 names.
To name just two: natural sugar is part of the natural structure of food products, including vegetables, fruits (fructose) and dairy (lactose).
Added sugar is sugar added to food and drink products during processing, manufacturing or at the time of consumption, such as adding sugar to coffee.
And by the way. Sugar-free gum is good for your teeth and gums. Chewing sugar-free gum for 20 minutes after eating can prompt the mouth to produce more saliva which dilutes the amount of acid that causes tooth decay.
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Dr. Joseph D. Lim is the former Associate Dean of the College of Dentistry, University of the East; former Dean, College of Dentistry, National University; Past President and Honorary Fellow of the Asian Oral Implant Academy; Honorary Fellow of the Japan College of Oral Implantologists; and Honorary Life Member of the Thai Association of Dental Implantology. For questions on dental health, e-mail jdlim2008@gmail.com or text 0917-8591515./PN
