The Surprising Truth About Canadian Sugar Consumption
Statistics Canada reports indicate that Canadian sugar consumption remains high. The 2015 Canadian Community Health Survey (CCHS) data showed that the average Canadian adult consumed 85 grams of total sugar per day, equivalent to about 20 teaspoons. Youth aged 9 to 18 had an even higher intake, averaging 115 grams daily. Although there was a slight decrease in total sugar intake between 2004 and 2015, partly due to reduced sugary drink consumption, the overall intake still significantly surpasses health recommendations.
The Breakdown: Free vs. Total Sugar
Understanding the difference between total sugar and free sugar is crucial. Total sugar includes both naturally occurring sugars in foods like fruit and milk, and added sugars. Free sugars, as defined by the World Health Organization (WHO), encompass sugars added to foods and those naturally present in honey, syrups, and fruit juices. The average Canadian consumes 67.1 grams of free sugars daily, which is well above the WHO's recommendation to limit free sugars to less than 10% of total energy intake.
Major Sources of Sugar for Canadians
Several food categories contribute significantly to high sugar intake. A 2021 study based on 2015 CCHS data identified the top four sources of free sugar as sugars, syrups, preserves, confectionary, and desserts; soft drinks; baked products; and juice (without added sugars). Ultra-processed foods (UPFs) are a major source of excess sugar, contributing substantially to daily calories and free sugar intake. Between 2004 and 2015, sugary beverage consumption decreased, but sugar intake from food, such as baked goods and desserts, increased {Link: PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC8840758/}.
Comparing Recommended vs. Actual Sugar Intake
A comparison of typical Canadian sugar intake against international health recommendations highlights that average free sugar intake (13.3% of energy) and added sugar intake (11.1% of energy) in 2015 exceeded the WHO recommendation (less than 10%, ideally less than 5% for free sugars) and the U.S. guideline (less than 10% for added sugars) {Link: PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC8840758/}.
Health Impacts of High Sugar Consumption
Excessive consumption of added and free sugars is linked to various health problems. These include an increased risk of obesity, Type 2 diabetes, cardiovascular disease, stroke, and dental issues {Link: PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC8840758/}.
Strategies to Reduce Sugar Intake
Making small changes can help reduce your daily sugar intake:
- Choose whole foods: Opt for fruits, vegetables, and whole grains, which contain natural sugars along with beneficial fiber.
- Limit sugary drinks: Soft drinks, juices, and sweetened coffees are significant sources of sugar. Choose water, unsweetened tea, or milk instead.
- Check nutritional labels: Pay attention to sugar content on packaged foods. Focusing on total sugar is a good starting point since free sugar may not be listed.
- Reduce sugar in recipes: When cooking or baking, try reducing the amount of sugar. Often, you can use a third or less without affecting the taste too much.
- Be aware of hidden sugars: Look for names like glucose, fructose, sucrose, dextrose, and various syrups in ingredient lists.
Conclusion
The average sugar consumption among Canadians remains a health concern, particularly from free and added sugars in ultra-processed foods and beverages. While sugary drink consumption has decreased, intake from solid food sources has increased, keeping overall intake above recommended levels {Link: PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC8840758/}. Reducing processed foods and sugary drinks is important for lowering daily sugar intake and improving health {Link: PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC8840758/}.
Optional Link for Further Reading: The Health and Economic Impacts of Sugary Drinks in Canada
