Jakarta, ThedailyID — Excess sugar intake continues to rise globally, increasing the risk of Type 2 Diabetes, obesity, and heart disease. As a result, experts warn that modern diets rely too heavily on processed foods and sweetened drinks.
According to the World Health Organization (WHO), added sugar should stay below 10 percent of daily calories. Moreover, the WHO suggests reducing it further to under 5 percent, or about 25 grams per day.
Similarly, the American Heart Association (AHA) provides clear limits. It recommends 25 grams for women and 36 grams for men to maintain better health.
Why Is Too Much Sugar Harmful?
In general, high sugar intake leads to weight gain and insulin resistance. Over time, this condition can develop into Type 2 diabetes.
Meanwhile, Dr. Frank Hu from Harvard T.H. Chan School of Public Health highlights sugary drinks as a major risk factor. He explains that liquid sugar absorbs quickly, therefore causing sharp spikes in blood glucose levels.
Hidden Sugars in Everyday Foods
However, many people consume more sugar than they realize. Processed foods like sauces, cereals, and flavored yogurt often contain hidden sugars.
For example, a single can of soda may contain 35 to 40 grams of sugar. As a result, this amount already exceeds the recommended daily limit.
Sugar Consumption and Young Adults
In addition, younger populations now face rising risks linked to high sugar intake. Diets rich in sweet drinks, combined with low physical activity, worsen the problem.
According to the Centers for Disease Control and Prevention (CDC), excess sugar contributes to obesity and diabetes. Furthermore, these risks increase when paired with sedentary lifestyles.
How to Reduce Daily Sugar Intake
To reduce intake, experts recommend cutting back on sugary drinks and checking nutrition labels. At the same time, choosing whole foods over processed options can make a significant difference.
Additionally, replacing sweet snacks with fruits helps maintain balance. In the long run, regular physical activity also supports better health outcomes.
Ultimately, managing sugar intake remains one of the simplest ways to protect long-term health. Therefore, staying within recommended limits can significantly reduce the risk of chronic disease.
