Zambia

FAQs

What is sugar and what is it used for?
Sugar is a natural ingredient that has always been part of the human diet. Sucrose which is commonly thought of as table sugar when referring to ‘sugar’, is an ingredient which can provide structure, texture, flavour, and sweetness to all kinds of products. It is also used in manufacturing and provides a natural preservative effect.
What is the role of sugars in the diet?
Sugars are an important source of energy with glucose being the most important for the body. For example, the human brain requires around 130 grams of glucose per day to keep functioning. Glucose can be found in a variety of foods including fruit, vegetables and honey.
What are the most common sugars?
  1. Sucrose is often called table sugar. Made up from glucose and fructose, it is extracted from sugar cane or sugar beet and also naturally present in most fruits and vegetables
  2. Glucose and fructose are found in fruits, vegetables and honey
  3. Lactose is commonly called milk sugar because it is found in milk and dairy products
  4. Maltose is also known as malt sugar and is found in malted drinks and beer.
Can sugar be hidden in pre-packaged food and drinks?
Today many pre-packaged foods and drinks manufactured in Zambia display labels on pack to help people make informed food and drink choices. Whilst it is mandatory for an ingredients label to be displayed on pre-packaged foods and drinks – as laid out in the Food & Drugs Act by the Republic of Zambia (3) – other labels may be included to help you understand, for example, the nutrient and calorie count of the products you are buying. Food labels on the back (or side) of a pack always show the list of ingredients (in descending order of weight), as well as the total sugars contained in the product per 100g or per 100ml of product. You can also find out about sugars in a product by checking out the nutritional information panel. Although the nutritional label is not a mandatory requirement in Zambia, many products display it to help you understand the nutrient and calorie count. This label can be found typically on the back or side of pack and will list the major nutrients in a product, including energy (in kilocalories (kcal), known as calories), and the amounts of fat, carbohydrates, sugars, protein and salt. Sugars will be listed as carbohydrates (which usually include both starches and sugars) and will use the phrase “of which total sugars” to show how much sugars there are per 100g/100ml of product.
What is the difference between added sugars and naturally occurring sugars?
Added sugars (also known as free sugars) are those used in manufacturing or added by the cook or consumer. Naturally occurring sugars are those found naturally in a product e.g. fruit or vegetables.
How can I find out how much sugars are in my pre-packaged food or drink?
Labels on product are a great place to find out what’s in your foods and drinks. In Zambia, you may find food labels on the back (or side) of a pack which show the list of ingredients (in descending order of weight), as well as the total sugars contained in the product per 100g or per 100ml of product. You can also find out about sugars in a product by checking out the nutritional information panel. Although the nutritional label is not a mandatory requirement in Zambia, many products display it to help you understand the nutrient and calorie count. Sugars will be listed as carbohydrates (which usually include both starches and sugars) and will use the phrase “of which total sugars” to show how much sugars there are per 100g/100ml of product
On a pre-packaged food label, when it lists the total sugars a product contains, is this the amount of sugar (sucrose) added by the manufacturer?
No. The total sugars listed on a food label include any sugars used in manufacturing (also known as added sugars or free sugars) and those contained naturally in the product e.g. from fruit or vegetables.
Which sugars are good for me and which are bad for me?
No sugars are better or worse for you; the different sugars are broken down and used in different ways but, most importantly, the body doesn’t distinguish between sugars used in manufacturing or in the kitchen, and those sugars found naturally in fruits and vegetables. For example, sucrose in an apple is broken down in exactly the same way as the sucrose in your sugar bowl. However, the rate of which the sugar (sucrose) is absorbed can vary depending on if the source is a solid or liquid food, for example, in an apple or apple juice. The key is consuming and maintaining a healthy balanced diet. In 2015, the World Health Organization (WHO) recommended adults and children reduce their daily intake of free sugars* to less than 10% of their total energy intake. It further suggested that a further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits (1).
Is brown sugar better for me than white sugar?
No, both brown and white sugar is a form of sucrose, and contain the same number of calories at four calories per gram.
Some sugars are better for you than others

No sugars are better or worse for you; whether its naturally present in a food, for example a piece of fruit, or used during the manufacturing process.

The body breaks down sugar (sucrose) in exactly the same way independently of their source.

However, the rate of which the sugar (sucrose) is absorbed can vary depending on if the source is a solid or liquid food, for example in an apple or apple juice.
Does sugar cause obesity and diabetes?
  Current scientific evidence does not suggest that sugar directly causes conditions such as obesity or diabetes (15). Both of these conditions are due to a complex range of factors such as being excess body weight, physical inactivity although other factors such as genetics diet and ethnicity may also play a role (16). However, like protein, starch, fat and alcohol, sugar is a source of calories in the diet and if we consistently consume more ‘energy’ or calories than our bodies use, this can lead to an accumulation of excess body fat. This can then result in obesity which can increase the risk of type 2 diabetes. NOTE: Scientific evidence contained within a report published by the UK’s Scientific Advisory Committee on Nutrition (SACN) found no direct link between total sugars intake and diabetes. However, it suggests a greater risk is associated with a higher intake of sugars-sweetened beverages (15).  
How much sugar per day should I eat?
The World Health Organization (WHO) recommends limiting intake of free sugars* to less than 10% of total energy intake as part of a healthy diet. This is equivalent to 50g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day. A further reduction to less than 5% of total energy intake is suggested for additional health benefits (1). In some countries, governments and health authorities have their own guidelines. *Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.
Do sugars rot your teeth?
All food and drinks that contain fermentable carbohydrates (e.g. sugary foods such as cookies, cakes, soft drinks and candy as well as less obvious foods, such as bread, crackers, bananas and breakfast cereals), can increase the risk of tooth decay (24). Fermentable carbohydrates (including sugars) are broken down by the bacteria in the mouth to produce acid and this acid can then dissolve away some of the enamel surface of teeth. Tooth decay can be minimised by limiting the frequency of exposure to all ‘fermentable carbohydrates’ (including sugars) and increasing exposure to fluoride from sources such as fluoridated drinking water, salt, milk and toothpaste (21, 22). Twice daily tooth brushing with fluoride toothpaste should also be encouraged. Visiting your dentist on a regular basis can also help. Note: The World Dental Federation (DFI) suggest that the risk of dental caries increases if consuming excessive amounts of sugar from snacks, processed food and soft drinks, eg. more than four times a day and/or more than 50 grams (approx. 12 teaspoons) per day. They also recommend awareness of not only sugars added to food but also those naturally present in honey, syrups, fruit juices and fruit juice concentrates (23).
Is sugar addictive?
Current scientific evidence does not support the idea that sugar (or any other foodstuff) can be addictive (25). Certain food and drinks of course can be pleasurable to consume, but it is important not to confuse this with clinical addiction.
Is sugar toxic?
Scientific studies have not found an adverse or “toxic” effect when sugars are consumed as part of a healthy balanced diet Note: The European Food Safety Authority (EFSA) is currently undertaking a scientific assessment to attempt to set a tolerable upper intake level for total/added sugar/free sugars if the available data allow it. EFSA aims to have a draft ready for public consultation in late 2020, with a view to finalizing the work in 2021 (26).
Is there any difference between the sugars consumed in drinks or those consumed in food?
The body breaks down each type of sugar in exactly the same way, irrespective of where it comes from. For example, sucrose in an apple is broken down in exactly the same as the sucrose in your sugar bowl. However, the rate of which the sucrose is absorbed can vary depending on if the source is a solid or liquid food, for example in an apple or apple juice.