If there’s one thing about Malaysians, it’s that we indulge in our spice, relish in our rice, and certainly savour our sugar.
Our local cuisine is a testament to our love for flavours, but it's also a reflection of our inclination towards sugar. A glass of teh tarik, for instance, can contain a staggering three teaspoons of condensed milk, equivalent to three teaspoons of sugar. Growing up, we cherished our Milo, which contained one to two teaspoons of sugar, and some would even add more condensed milk for an extra dose of sweetness.
A 2019 report from Unicef uncovered that Malaysians consume an average of 3kg of sugar per year in the form of sugary drinks alone. This does not account for the other sugary foods. This far exceeds the recommended daily sugar intake set by the World Health Organization (WHO) and Malaysian Dietary Guidelines, which is approximately 50g.
According to Dr Chua Soi Lek, Malaysia’s former Health Minister, Malaysians consume around an excessive 125g of sugar daily – which comes with various health concerns, affecting mental health, the immune system, metabolism, blood sugar, hormone balance, and cardiovascular health.
When it comes to gut health, sugar deteriorates us on the microbiome level.
Wait, are all kinds of sugar bad?
Let’s clarify: we’re not talking about naturally occurring sugars found in fruits, vegetables or unsweetened dairy products.
We’re talking about added sugar, like the kind you add to cakes, cookies, and soft drinks. Its most common form is refined sugar, be it white, brown, or powdered.
Unlike natural sugars, which are part of nutrient-dense whole foods and absorb into your bloodstream gradually, refined sugar tends to cause rapid spikes in your blood sugar levels, often referred to as a "sugar rush".
So what does sugar do to our gut?
Simply put, the gut is home to both "good" (aka probiotics) and "bad" bacteria. A healthy gut indicates that good bacteria are thriving. However, an overabundance of bad bacteria can lead to digestive problems, cognitive decline, insulin resistance, chronic inflammation, and conditions like inflammatory bowel disease (IBD). One of the most common symptoms of IBD is bloating.
High-sugar foods are known to trigger inflammation, which irritates the gut and damages the protective mucus layer, reducing the levels of beneficial bacteria.
This phenomenon was demonstrated in a mice study, where a diet high in sugar led to weight gain, insulin resistance, and glucose intolerance. After 4 weeks of the diet, their microbiomes were no longer the same. The minimisation of their good bacteria further reduced the Th17 cells responsible for preventing metabolic diseases.
Sugary foods tend to nourish the "bad" bacteria in your gut, causing their numbers to grow. This disrupts the balance in your gut and sets the stage for health problems.
Sugary foods branded without the word ‘sugar’
Now, sugar isn’t always branded as “sugar”, it comes in various forms and often hidden behind terms like high-fructose corn syrup, cane sugar, rice syrup, maltose, and more. Surprisingly, some seemingly non-sugary foods may also contain added sugar, such as yogurts, breakfast cereals, sauces (especially cili sos, a Malaysian favourite), and even commercial white bread.
Check the ingredients, folks!
Fiber is your best friend
We know that sugar feeds the bad bacteria, but what feeds the good ones?
If diamonds are a girl’s best friend, fiber is your guts’.
It is recommended we eat at least an average of 31.5g of fiber (fresh fruits and vegetables) daily for a healthy gut. The more, the better to keep your gut balanced.
In a 2017 study, researchers found a strong correlation between the eating pattern of “high sugar and soft drinks” and the risk of ulcerative colitis (UC), which is a type of IBD.
While the findings above confirm the well-known theory, what’s interesting is that participants who had high vegetable intake actually kept UC risk at bay – and they consumed just as much sugar as their non-vegetable eating counterparts.
Fiber, in the form of fruits and vegetables, has been shown to neutralise the harmful effects of sugary foods. It goes to say that if vegetables protect your gut against the presence of bad bacteria, what happens if you’re not eating vegetables at all?
So… do we abstain from sugar completely?
Not necessarily. Craving sugar is a natural response when your body needs energy.
While sugar may not offer the best nutritional value, it does provide a different kind of value - happiness. Sometimes, indulging in a sweet treat, like an Oreo McFlurry, makes us happy because it tastes good and allows us to enjoy life's pleasures.
The key is moderation. Strive to consume more natural sugars found in fruits and vegetables and limit your intake of added sugars. When nutrient-rich foods take centre stage in your diet, you'll find a balance that keeps you both happy and healthy in the long run.
