Health experts advise us to cut out added sugars, honey, and sugary snacks, emphasizing their critical role in preventing a range of health problems like obesity, diabetes, and high blood pressure. ALSO READ: WHO: Daily sugar intake should be halved Sugar-sweetened beverage consumption points to poor dietary quality. These drinks contain sugars such as sucrose or fructose in large amounts, contributing to an unhealthy energy density in diets, according to the World Health Organization (WHO). The calories provided by sugary beverages offer little nutritional value and fail to provide the fullness that solid food does. As a result, total energy intake can increase, leading to unhealthy weight gain. The WHO recommends reducing free sugar intake to less than 10% of total daily energy, with an ideal target of less than 5%. In an interview with The New Times, Private Kamanzi, the Chairman of the Rwanda Nutritionists Society (RNS), stressed how eliminating sugary foods can reduce the risk of chronic diseases and enhance overall mental and physical well-being. Here’s how cutting sugar can improve health in the long term: 1. Prevents weight gain Excess sugar, particularly refined sugars like glucose, directly contributes to weight gain. When added to food or drinks, sugar enters the bloodstream quickly, providing a rapid energy boost. However, this can lead to overeating and an increase in calorie consumption, resulting in weight gain. Cutting out sugar helps control caloric intake and prevents unhealthy weight accumulation, Kamanzi stated. While many people focus on cutting out sugar from their tea or coffee, sugary beverages such as sodas, juices, and sweetened snacks often contain far more sugar than one might realize. Kamanzi pointed out that a single bottle of soda can have over six teaspoons of sugar, far exceeding the recommended daily limit of 10 to 15 grams (roughly 2 to 4 teaspoons). He suggests that people need to be mindful of all sources of sugar, not just those added to food, in order to truly see health benefits. 2. Lowers risk of type 2 diabetes The nutritionist said that sugar, especially in its simple form, causes rapid spikes in blood glucose levels. Over time, this can lead to insulin resistance and increase the risk of developing type 2 diabetes. By cutting sugar, people can reduce their chances of insulin resistance and stabilize their blood sugar levels, thus lowering the risk of diabetes. 3. Reduces risk of high blood pressure “Obesity, often a result of high sugar intake, is a risk factor for high blood pressure. By reducing sugar consumption, individuals can more easily manage their weight, reducing the likelihood of developing hypertension and related cardiovascular issues,” he stated. 4. Decreases the risk of certain cancers Obesity is a known risk factor for several types of cancer, including breast, colon, and liver cancer. Since sugar contributes to weight gain, reducing sugar intake can lower the risk of cancers associated with obesity, Kamanzi added. ALSO READ: As a community, we can reduce the cancer burden 5. Boosts mental health Obesity doesn’t just affect physical health. It can also have a negative impact on mental health. Kamanzi explained that being overweight can lead to joint conditions like arthritis due to increased pressure, as well as psychological issues such as low self-esteem. “Cutting sugar can help maintain a healthy weight and, in turn, improve both physical fitness and mental well-being.” 6. Promotes healthier teeth Sugar is a leading cause of tooth decay and cavities. By reducing sugar intake, people can protect their teeth from cavities and other dental issues, promoting better overall oral health. 7. Stabilizes energy levels While sugar may provide a quick burst of energy, the body actually derives sustained energy from complex carbohydrates found in foods like bananas, rice, and bread. These carbohydrates break down into glucose, providing long-lasting energy. Excess sugar, however, leads to unnecessary calorie intake, which can result in energy crashes and weight gain. Cutting sugar helps maintain more stable energy levels throughout the day, Kamanzi stated. 8. Improves skin health “Excessive sugar intake is linked to skin problems, such as acne and premature aging. High sugar levels cause insulin spikes, which trigger the production of oils that can clog pores and lead to breakouts. By cutting sugar, individuals can see improvements in skin clarity and reduce inflammation, resulting in healthier, more youthful skin.”
