Sugar in our dietThe effects of too much sugar on our health

Children aged 7-10 years old need lots of energy and nutrients because they’re still growing. The amount of energy that food and drink contains is measured in kilocalories (kcal) and is commonly referred to as calories.

A report from 2011 estimated that the average energy requirements for children aged 7-10 years old a day are:

Age (years) Boys Girls7 1649kcal 1530kcal8 1745kcal 1625kcal9 1840kcal 1721kcal10 2032kcal 1936kcal

However, these figures are only a guide. Children may need more or less than these estimates depending on a number of factors, including how physically active they are. (source www.nhs.uk)

How Much Sugar?

Recommend daily intake of sugar for someone 4- 6 years is 19g per day and for 7 – 10 years it is 24g per day. For anyone over 11years then it is 30g per day (source www.nhs.uk)

So how much sugar is there in a can of coke?

35g

So one can of coke represents more than your daily recommended sugar intake

Other food items

Even those things that you might think are healthy can be high in sugar

So what is the problem? Diabetes Diabetes – excess sugar can result in the development of type 2 diabetes. This is

where the body does not produce enough insulin to control the blood sugar levels.

Complications caused by diabetes If diabetes isn't treated, it can lead to a number of other health problems.

High glucose levels can damage blood vessels, nerves and organs.

Heart disease and stroke

Prolonged, poorly controlled blood glucose levels increase the likelihood of the blood vessels becoming clogged up and narrowed by fatty substances

This may result in poor blood supply to your heart, causing angina (a dull, heavy or tight pain in the chest). It also increases the chance that a blood vessel in your heart or brain will become blocked, leading to a heart attack or stroke.

Nerve damage

High blood glucose levels can damage the tiny blood vessels in your nerves. This can cause a tingling or burning pain that spreads from your fingers and toes up through your limbs. It can also cause numbness, which can lead to ulceration of the feet.

So what is the problem? Diabetes Diabetic retinopathy is when the retina becomes damaged. If it isn't treated,

it can damage your vision.

Kidney disease

If the small blood vessels of your kidney become blocked and leaky, your kidneys will work less efficiently. It's usually associated with high blood pressure, and treating this is a key part of management.

Foot problems

Damage to the nerves of the foot can mean small nicks and cuts aren't noticed, and this, in combination with poor circulation, can lead to a foot ulcer.

About 1 in 10 people with diabetes get a foot ulcer, which can cause a serious infection.

Some Facts about Diabetes

1.5 million deaths are directly attributed to diabetes each year.

9%of adults in the world have diabetes.

90%of people with diabetes in the world have type 2 diabetes. (Source WHO)

In 2013, the top 10 countries with higher prevalence of diabetes are Tokelau (37.5%), Federated States of Micronesia (35%), Marshall Islands (34.9%), Kiribati (28.8%), Cook Islands (25.7%), Vanuatu (24%), Saudi Arabia (23.9%), Nauru (23.3%), Kuwait (23.1%) and Qatar (22.9%). (Source: International Diabetes Federation Global Atlas, 2013)

So what is the problem?

Tooth decay. Bacteria in the mouth convert sugars into acid. This acid will attack the teeth resulting in tooth decay and ultimate loss of the teeth

What to do?

Cut back on the amount of sugar that you consume

Check the labels to see how much sugar is in your food and drink

Understand the difference between terms such as per serving, per 100ml, per can

Exercise more, even when it is hot or when you have exams you should still be looking to exercise

Guidelines for 5- to 18-year-olds

To maintain a basic level of health, children and young people aged 5 to 18 need to do:

at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis

on three days a week, these activities should involve exercises for strong muscles, such as push-ups, and exercises for strong bones, such as jumping and running. (source www.nhs.uk)

What is being done? In the UK a tax will be imposed on sugary drinks

Soft drinks companies will pay a levy on drinks with added sugar from April 2018. This will apply to drinks with total sugar content above 5 grams per 100 millilitres, with a higher rate for more than 8 grams per 100 millilitres. This won’t need to be paid on milk-based drinks or fruit juices. (source www.gov.uk)

There are calls in the UK to change labelling on foods to indicate how much exercise the food item is worth

The Royal Society for Public Health has called for the introduction of “activity equivalent” calorie labelling, with symbols showing how many minutes of several different physical activities are equivalent in the calories expended to those in the product. (source www.bmj.com)

What is being done in your home country?

Rethink your drink