High cost of ‘free sugars’

'Free sugars' are often mentioned in discussions about nutrition and health, but what exactly are they, and why do they matter? 

The term refers to sugars added to foods by manufacturers, cooks, or consumers, as well as sugars naturally present in honey, syrups, and fruit juices. 

These sugars are distinct from those found naturally in whole fruits, vegetables, and milk. 

Understanding the difference between free sugars and naturally occurring sugars is key to managing our health, particularly in older age when the body’s ability to process sugar efficiently begins to decline. 

Here's a closer look at how free sugars affect our health, with a focus on their impact as we age. 

Free sugars include all forms of sugar added to foods and drinks. These can be found in a variety of products, such as: 

• Sugary drinks (soft drinks, fruit juices, energy drinks) 

• Sweetened baked goods (cakes, biscuits, pastries) 

• Processed foods (sauces, ready meals) 

• Confectionery. 

The term 'free sugars' also applies to naturally occurring sugars found in honey, fruit juice, and syrups, but it does not include the sugars found in whole fruits, vegetables, and dairy products, where the fibre or protein content helps slow down sugar absorption. 

Free sugars provide a quick source of energy but with little nutritional value. 

When consumed in excess, they can have several negative health effects, which become more pronounced as we age. 

Increased risk of obesity: Free sugars are often consumed in large amounts through sugary drinks, desserts, and processed foods. These high-calorie foods contribute to weight gain, particularly because they don’t make you feel full in the same way that whole foods with fibre do. Obesity is a significant risk factor for a range of health problems, including cardiovascular disease, type 2 diabetes, and certain cancers. 

Type 2 diabetes: As we grow older, our body’s ability to manage blood sugar declines. Consuming high levels of free sugars leads to repeated spikes in blood sugar, forcing the pancreas to produce more insulin. Over time, this can result in insulin resistance, a precursor to type 2 diabetes. 

Heart disease: Diets high in free sugars are linked to higher levels of harmful fats in the blood, such as triglycerides, and can lead to increased blood pressure and inflammation. These factors raise the risk of cardiovascular disease, the leading cause of death worldwide.  

Dental health: Sugar is one of the leading causes of tooth decay. As we age, our dental health becomes more vulnerable, and consuming free sugars increases the risk of cavities and other dental issues. Poor oral health can affect overall well-being and can lead to difficulty eating and poor nutrition. 

Potential cognitive decline: Emerging research suggests that diets high in added sugars may negatively affect brain health. Excessive sugar consumption has been linked to an increased risk of cognitive decline and diseases such as Alzheimer’s. While the exact mechanism is still being studied, reducing free sugar intake may help protect brain function as we age.