Three simple questions that will tell you if you are eating too much sugar

Dr Megan Rossi, also known as the Gut Health doctor, recently shared a simple three-question quiz on social media to help people determine if they are consuming too much sugar. With over 540,000 followers on Instagram, Dr Rossi explained the difference between added sugars and naturally occurring sugars. She pointed out that added sugars can be hidden in ultra-processed foods like pasta sauces and ‘healthy’ snacks with “natural” sweeteners. While some amount of sugar is acceptable, Dr Rossi cautioned that most people tend to consume too much added sugar.

Naturally occurring sugars, on the other hand, can be found in whole fruits, vegetables, and fermented dairy products. The NHS warns that excessive sugar intake can lead to weight gain, increasing the risk of health issues such as heart disease, certain cancers, and type 2 diabetes. Additionally, sugar is a common cause of tooth decay. Dr Rossi emphasised that completely cutting out sugar from the diet can be harmful to gut health and overall well-being.

Research has shown that a high-sugar diet is associated with an increased risk of cardiovascular disease. Studies have found that individuals who consume a significant portion of their calories from added sugars have a higher risk of dying from heart disease. Limiting added sugar intake to below 25g per day and reducing the consumption of sugar-sweetened beverages are recommended to mitigate the negative effects of sugar on health.

Dr Rossi recommended asking three questions to evaluate sugar intake: whether sugar cravings are intense and frequent, if there is a noticeable increase in sweet tooth preferences, and if sugary snacks are replacing nutrient-rich meals. If the answer is yes to these questions, switching to natural sources of sugar from whole foods is suggested over completely eliminating sugar from the diet.

In conclusion, being mindful of sugar consumption is crucial for overall health and well-being. Understanding the difference between added sugars and natural sugars, and making conscious choices to reduce added sugar intake can have a positive impact on long-term health outcomes. By making small changes to dietary habits, individuals can improve their overall health and reduce the risk of chronic diseases associated with excessive sugar consumption.