Household ingredient that can increase risk of dementia

Overconsumption of a commonly used ingredient could potentially heighten the risk of dementia and other serious health conditions. Sugar, a frequent additive in many supermarket foods and beverages today, is highlighted by the NHS as an ingredient adults should limit to no more than 30g of free sugars per day.

That is roughly equivalent to seven sugar cubes. Free sugars refer to any sugars added to food and drink products.

However, the British Nutrition Foundation reveals that the average Briton's calorie intake consists of approximately 12.5% from free sugars alone. If your daily sugar consumption is high, it's crucial to explore ways to reduce it.

Risks of excessive sugar

High and prolonged sugar consumption has been linked to a range of severe health issues. For instance, one study discovered that individuals whose daily calorie intake comprised a significant percentage of sugar were at an increased risk of dementia.

Another study associated higher sugar intake with an elevated risk of death from cardiovascular diseases. Excessive sugar consumption has also been linked to dental damage and weight gain.

Foods and drinks to avoid

Free sugars are commonly found in a broad array of food and drink items such as:

• Chocolate
• Biscuits
• Breakfast cereals
• Fizzy drinks
• Cakes
• Flavoured yoghurts

While these are all on the high-alert list when it comes to added sugars it's important to remember some unexpected foods contain naturally occurring sugars.

Fruit juices and smoothies, for example, despite their nutrient-rich profiles they are laden with sugar. The NHS advises sticking to no more than 150ml of these a day.

It's essential to remember, however, that the sugars found naturally in fruits, vegetables, and milk shouldn't be cut from diets. For those monitoring their sugar intake and aiming to reduce it, UK-mandated nutrition labels can be helpful.

These labels detail the sugar content per serving, usually located near the carbohydrate section marked "of which sugars". According to guidelines, products with 5g or less of total sugars per 100g are deemed low in sugar.

Conversely, items containing over 22.5g of sugar per 100g are considered particularly high in sugars. For more tips on reducing sugar intake, visit the NHS website