Think ‘sugar-free’ drinks are healthy? Not always

KUALA LUMPUR: Various brands of zero-calorie and “sugar-free” beverages on the market are often promoted as safer options for diabetes patients and suitable for those on diets.

Such marketing has led many consumers to choose sweetened “sugar-free” or “zero sugar” drinks, believing they contain little or no sugar and calories, creating the perception that they are comparable to plain water.

In reality, many consumers do not fully understand the actual meaning of terms such as “zero sugar” or the contents listed on product labels.

Under the Food Regulations 1985, the terms “zero sugar” or “sugar-free” refer to products containing no more than 0.5 grammes (g) of sugar per 100g or 100 millilitres (ml).

The term “no added sugar” means no sugar was added during processing, although the product may still contain naturally occurring sugars from ingredients such as milk, dairy products or fruits.

Senior lecturer and dietetics expert at Universiti Putra Malaysia, Dr Noraida Omar, said consumers needed to understand the actual meaning of labels used on product packaging to make healthier and safer choices.

“A ‘sugar-free’ or ‘zero sugar’ label does not mean the product is completely free from such substances.

“Consumers should take responsibility for checking the ingredients list and nutritional information before making their choices,” she told Berita Harian.

Commenting on the types of sweeteners commonly used as sugar substitutes, Noraida said they were divided into two groups.

“The first group consists of high-intensity sweeteners such as stevia, sucralose, aspartame and acesulfame potassium (Ace-K).

“These sweeteners are widely used as substitutes for table sugar in diet drinks, carbonated beverages, isotonic drinks and various low-calorie foods.

“They are extremely sweet even in small quantities and generally do not raise blood sugar levels, although the effects depend on the overall contents of the food or beverage,” she said.

She said the second group comprised sugar alcohols or polyols such as erythritol and maltitol, which provide a taste similar to sugar while containing fewer calories.

“They are used in bakery and confectionery products such as chewing gum, sweets, chocolates and mints, oral care products including toothpaste and mouthwash, as well as cough syrups and lozenges for throat discomfort,” she said.

Noraida said erythritol had a low effect on blood sugar levels, while maltitol could have a moderate effect.

“Excessive intake, especially of polyols, may cause discomfort such as bloating or diarrhoea.

“Safe daily intake limits are set by international bodies such as the Joint FAO/WHO Expert Committee on Food Additives and the European Food Safety Authority.

“For example, sucralose and Ace-K are permitted up to 15 milligrammes (mg) per kilogramme (kg) of body weight daily, stevia 4 mg/kg daily and aspartame 40 mg/kg daily, while erythritol is categorised as safe at normal usage levels,” she said.

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Reducing obesity risks

In Malaysia, she said the use of sweeteners was regulated under the Food Regulations 1985 by the Health Ministry.

“The ministry, through the Malaysian Dietary Guidelines 2020 and the World Health Organisation’s 2015 recommendations, advises that intake of added or free sugars should not exceed 10 per cent of daily energy requirements.

“Reducing intake to below five per cent is encouraged for additional health benefits, including lowering the risk of obesity, diabetes and tooth decay.

“Free sugars refer to sugars added to foods and beverages, as well as naturally occurring sugars found in honey, syrups, juices and fruit concentrates.

“For individuals requiring 1,500 kilocalories (kcal) a day, this 10 per cent limit is equivalent to about 37.5g or 7.5 teaspoons of sugar daily. However, the reality of sugar consumption among Malaysians remains worrying,” she said.

Quoting the 2024 National Health and Morbidity Survey (NHMS), Noraida said the prevalence of adolescents and adults exceeding the recommended intake of free sugars remained high.

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المصدر: New Straits Times