How to Understand Sugar in Blood Sugar Control

In 2019, the World Health Organization (WHO) released a draft guideline on sugar intake, recommending that adults should limit their daily sugar consumption to 5% of their total daily energy intake, which is approximately 6 teaspoons or 25 grams. This standard is half of the limit set in 2002. Over the years, the Chinese government and relevant agencies have also recommended reducing sugar intake, and Chinese residents have increasingly become aware of the need to reduce and control sugar consumption.

Driven by the trend toward healthier living, zero-sugar food and beverages have emerged. However, there has long been public misunderstanding about what zero sugar actually means.

Misconceptions About "Zero Sugar"

1. Understanding National Standards for "Zero Sugar" Products

   According to national regulations, for solid or liquid foods, if the carbohydrate (sugar) content is less than 0.5 grams per 100 grams or 100 milliliters, meaning the sugar content is below 0.5%, the product can be labeled as "sugar-free" or "no sugar". This also implies that the product provides less than 17 kilojoules of energy or 4 kilocalories per 100 grams or milliliters. However, "zero sugar" does not mean the product contains absolutely no sugar.

2. Sweeteners in Zero Sugar Products: A Nuanced View

   Generally, sweeteners used in zero-sugar foods and drinks provide very little energy. When the body metabolizes them, it does not require insulin, and they are generally not harmful to health. However, research on sweeteners is constantly evolving. Over time, some additives that were once deemed safe have been found to be harmful, while others have been allowed to be added to the national list of approved food additives due to technological advancements.

3. Global Differences in Sweetener Regulations

   Different countries have varying regulations concerning sweeteners. For example, the United States, United Kingdom, and Japan have banned the use of saccharin as a sweetener. In contrast, countries such as China, the European Union, Australia, and New Zealand allow the use of saccharin in food products.

What Consumers Should Know

As consumers who may not have specialized knowledge, it's important to recognize a few key points:

• Completely Avoiding Sugar Is Unlikely: In everyday life, it's virtually impossible to avoid consuming any sugar at all. The sugars in everyday foods provide essential energy for the body. The goal should not be to completely eliminate sugar but to reduce or avoid foods that are excessively high in sugar.

• Zero Sugar Products Can Be Harmful in Excess: While zero-sugar products may seem like a healthier alternative, consuming them in excess can still pose risks. Overconsumption of sweeteners or zero-sugar foods can have negative effects, and moderation is key.

Conclusion

The idea of "zero sugar" products is often misunderstood. While they may offer a lower calorie or sugar intake, it's important to be mindful of their contents and consume them in moderation. A balanced diet, with a focus on reducing excessive sugar from high-sugar foods, remains the most effective way to control blood sugar levels.