Initial sugar consumption research
Some sugar research
A new WHO guideline recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake. A further reduction to below 5% or roughly 25 grams (6 teaspoons) per day would provide additional health benefits.
| Age | Daily Energy Requirement (kJ) | Daily Energy Requirement (kcal) |
|---|---|---|
| 1-2 | 3,818 kJ | 912 kcal |
| 3-4 | 4,382 kJ | 1,046 kcal |
| 5-6 | 5,192 kJ | 1,241 kcal |
| 7-9 | 5,594 kJ | 1,335 kcal |
| 10-11 | 5,594 kJ | 1,335 kcal |
| 12-14 | 6,502 kJ | 1,552 kcal |
| 15-17 | 7,755 kJ | 1,854 kcal |
https://openknowledge.fao.org/server/api/core/bitstreams/65875dc7-f8c5-4a70-b0e1-f429793860ae/content
| Age (years) | Reference energy* | 5% sugar cap (kcal) | 5% cap (grams) |
|---|---|---|---|
| 2–3 | 1,000 kcal | ≤ 50 kcal | ≤ 12–13 g |
| 4–8 | 1,400 kcal | ≤ 70 kcal | ≤ 17–18 g |
| 9–13 girls | 1,800 kcal | ≤ 90 kcal | ≤ 22 g |
| 9–13 boys | 2,000 kcal | ≤ 100 kcal | ≤ 25 g |
| 14–18 girls | 2,000 kcal | ≤ 100 kcal | ≤ 25 g |
| 14–18 boys | 2,400 kcal | ≤ 120 kcal | ≤ 30 g |
| Adults | 2,000 kcal* | ≤ 100 kcal | ≤ 25 g |
https://www.who.int/publications/i/item/9789241549028
AI generated table of example sweets:
WHO 5% Free Sugar Limits by Age:
- 2-3 years: 12.5g (1000 kcal)
- 4-8 years: 17.5g (1400 kcal)
- 9-13 girls: 22.5g (1800 kcal)
- 9-13 boys: 25g (2000 kcal)
- 14-18 girls: 25g (2000 kcal)
- 14-18 boys: 30g (2400 kcal)
- Adults: 25g (2000 kcal)
Now here's the expanded table:
Sugar Content: Percentage of WHO Daily Limit by Age Group
Breakfast Cereals
| Product | Serving Size | Sugar (g) | 2-3y | 4-8y | 9-13♀ | 9-13♂ | 14-18♀ | 14-18♂ | Adult |
|---|---|---|---|---|---|---|---|---|---|
| Kellogg's Froot Loops | 1⅓ cup (39g) | 12g | 96% | 69% | 53% | 48% | 48% | 40% | 48% |
| Kellogg's Frosted Flakes | 1 cup (37g) | 12g | 96% | 69% | 53% | 48% | 48% | 40% | 48% |
| Kellogg's Corn Flakes | 1½ cup (42g) | 4g | 32% | 23% | 18% | 16% | 16% | 13% | 16% |
| General Mills (avg) | 100g | 29g | 232% | 166% | 129% | 116% | 116% | 97% | 116% |
| Children's Cereals (avg) | (varies) | 10.4g | 83% | 59% | 46% | 42% | 42% | 35% | 42% |
Candy Bars & Chocolate
| Product | Serving Size | Sugar (g) | 2-3y | 4-8y | 9-13♀ | 9-13♂ | 14-18♀ | 14-18♂ | Adult |
|---|---|---|---|---|---|---|---|---|---|
| Hershey's Milk Chocolate Bar | 1 bar (43g) | 25g | 200% | 143% | 111% | 100% | 100% | 83% | 100% |
| Snickers Bar (Regular) | 1 bar (57g) | 28g | 224% | 160% | 124% | 112% | 112% | 93% | 112% |
| Snickers (Fun Size) | 1 bar (15g) | 7.4g | 59% | 42% | 33% | 30% | 30% | 25% | 30% |
| Reese's Peanut Butter Cups | 2 cups (45g) | 16g | 128% | 91% | 71% | 64% | 64% | 53% | 64% |
Hard Candies & Lollipops
| Product | Serving Size | Sugar (g) | 2-3y | 4-8y | 9-13♀ | 9-13♂ | 14-18♀ | 14-18♂ | Adult |
|---|---|---|---|---|---|---|---|---|---|
| Jolly Rancher Lollipop | 1 piece (17g) | 13g | 104% | 74% | 58% | 52% | 52% | 43% | 52% |
| Jolly Rancher (Heart Shaped) | 1 piece (10.5g) | 9g | 72% | 51% | 40% | 36% | 36% | 30% | 36% |
Gummies & Chewy Candies
| Product | Serving Size | Sugar (g) | 2-3y | 4-8y | 9-13♀ | 9-13♂ | 14-18♀ | 14-18♂ | Adult |
|---|---|---|---|---|---|---|---|---|---|
| Skittles (Single Pack) | 1 pack (61.5g) | 45g | 360% | 257% | 200% | 180% | 180% | 150% | 180% |
| Skittles (Fun Size) | 1 pack (15g) | 11g | 88% | 63% | 49% | 44% | 44% | 37% | 44% |
| Skittles (Share Size) | 1 oz (28g) | 21g | 168% | 120% | 93% | 84% | 84% | 70% | 84% |
| Starburst Original | 8 chews (40g) | 23g | 184% | 131% | 102% | 92% | 92% | 77% | 92% |
Beverages (Sodas & Juices)
| Product | Serving Size | Sugar (g) | 2-3y | 4-8y | 9-13♀ | 9-13♂ | 14-18♀ | 14-18♂ | Adult |
|---|---|---|---|---|---|---|---|---|---|
| Coca-Cola Classic | 12 oz can (360ml) | 39g | 312% | 223% | 173% | 156% | 156% | 130% | 156% |
| Pepsi Cola (Real Sugar) | 12 oz can (360ml) | 39g | 312% | 223% | 173% | 156% | 156% | 130% | 156% |
| Capri Sun Pacific Cooler | 1 pouch (177ml) | 8-13g | 64-104% | 46-74% | 36-58% | 32-52% | 32-52% | 27-43% | 32-52% |
| Capri Sun Roarin' Waters | 1 pouch (177ml) | 1g | 8% | 6% | 4% | 4% | 4% | 3% | 4% |
| Gatorade (Grape) | 20 oz (600ml) | 36g | 288% | 206% | 160% | 144% | 144% | 120% | 144% |
Cookies & Snack Cakes
| Product | Serving Size | Sugar (g) | 2-3y | 4-8y | 9-13♀ | 9-13♂ | 14-18♀ | 14-18♂ | Adult |
|---|---|---|---|---|---|---|---|---|---|
| Oreo Cookies | 3 cookies (34g) | 14g | 112% | 80% | 62% | 56% | 56% | 47% | 56% |
| Little Debbie Swiss Rolls | 1 cake (49g) | 22g | 176% | 126% | 98% | 88% | 88% | 73% | 88% |
| Little Debbie Chocolate Chip Cakes | 2 cakes (70g) | 31g | 248% | 177% | 138% | 124% | 124% | 103% | 124% |
| Little Debbie Snack Cakes (avg) | 1 cake (82g) | 37g | 296% | 211% | 164% | 148% | 148% | 123% | 148% |
Emerging evidence indicates that children's consumption of highly processed foods, typically high in added sugar and/or saturated fat, can lead to an addictive process reflected by core behavioral indicators of SUDs (12). These include craving, loss of control, tolerance, and withdrawal (12). Children who demonstrate more signs of addiction in their highly processed food consumption are more likely to have higher reward drive for food and higher body mass index (12). Signs of addiction have also been reported among children in response to frequent SSB consumption (13, 14). In our qualitative study (14), parents of children 8–17 years old reported that children experienced physical and affective withdrawal symptoms when caffeinated SSB intake was restricted. Similarly, Falbe et al. (13) reported that adolescents, who reported habitual SSB consumption, regardless of whether SSBs were caffeinated or caffeine-free indicated increased SSB cravings and headaches, and decreased motivation, contentment, concentration, and well-being during 72 h of SSB cessation. It is likely that other aspects of addiction (e.g., tolerance, craving, repeated unsuccessful efforts to reduce) represent important and overlooked obstacles to sustained SSB reduction. Herein, we propose that children's SSB consumption may reflect SUD symptomology and focus specifically on caffeinated SSBs, which are manufactured to contain a highly rewarding mixture of added sugar and caffeine, two ingredients that do not naturally occur in combination.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7689136/
Maternal sucrose consumption (mean 49.8 grams/day [SD=12.9]) was inversely associated with mid-childhood Kaufman Brief Intelligence Test (KBIT-II) non-verbal scores (−1.5 points per 15 grams/day, 95% CI= −2.8, −0.2). Additionally, maternal SSB consumption was inversely associated with mid-childhood cognition, and diet soda was inversely associated with early and mid-childhood cognition scores. Early childhood consumption of SSBs was inversely associated with mid-childhood KBIT-II verbal scores (−2.4 points per serving/day, 95% CI= −4.3, −0.5) while fruit consumption was associated with higher cognitive scores in early and mid-childhood. Maternal and child fructose and juice consumption were not associated with cognition. After adjusting for multiple comparisons, the association between maternal diet soda consumption and mid-childhood KBIT-II verbal scores remained significant.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5962431/
The experimental question is whether or not sugar can be a substance of abuse and lead to a natural form of addiction. "Food addiction" seems plausible because brain pathways that evolved to respond to natural rewards are also activated by addictive drugs. Sugar is noteworthy as a substance that releases opioids and dopamine and thus might be expected to have addictive potential. This review summarizes evidence of sugar dependence in an animal model. Four components of addiction are analyzed. "Bingeing," "withdrawal," "craving" and "cross-sensitization" are each given operational definitions and demonstrated behaviorally with sugar bingeing as the reinforcer. These behaviors are then related to neurochemical changes in the brain that also occur with addictive drugs. Neural adaptations include changes in dopamine and opioid receptor binding, enkephalin mRNA expression and dopamine and acetylcholine release in the nucleus accumbens. The evidence supports the hypothesis that under certain circumstances rats can become sugar dependent. This may translate to some human conditions as suggested by the literature on eating disorders and obesity.
https://pubmed.ncbi.nlm.nih.gov/17617461/
