Did you know that the average Malaysian consumes at least 3 tablespoons of condensed milk
daily, which adds up to about 26 tablespoons of sugar (Helgi Library, 2022)The amount of
sugar Malaysians consume in their everyday meals is often unintentional, with many unaware of
how much they are actually consuming.
This level of sugar intake far exceeds the
This level of sugar intake far exceeds the
recommended daily limit. Furthermore, Malaysia not only leads Asia in the number of diabetes
cases but also has the highest per capita sugar consumption in the region, reaching 50 kg per
person annually—substantially more than Thailand (35 kg) and Indonesia (20 kg) (The Edge,
2020).
The situation is made even worse by the hidden sugar content in many foods.
While most people can easily identify sugary foods like desserts and candies, they may
overlook less obvious sources of sugar. Many foods commonly perceived as "healthy" may
actually contain significant amounts of added sugar. These include:
Breakfast Cereals
Just because a cereal is labeled “whole grain” or “fortified with vitamins” doesn’t mean it’s free
Just because a cereal is labeled “whole grain” or “fortified with vitamins” doesn’t mean it’s free
from sugar.
Health Tip: Opt for cereals with 10–12 grams or less of sugar per serving. Granola and granola
Health Tip: Opt for cereals with 10–12 grams or less of sugar per serving. Granola and granola
bars are often packed with added sugars, so always check the label.
Yogurt
Flavored yogurts can hide an alarming amount of sugar.
Health Tip: Experiment with plain yogurt and add fresh fruit to control the sugar content.
Condiments
Popular condiments like ketchup, barbecue sauce, hoisin sauce, teriyaki sauce, and salad
dressings often contain added sugars that quickly accumulate.
Health Tip: Be mindful of the sugar content in condiments that you add to your meals.
Beverages
Research by the Johns Hopkins Bloomberg School of Public Health indicates that consumingsugary carbonated drinks is linked to a higher risk of coronary artery disease in adults without
prior cardiovascular disease, cancer, or diabetes.
Health Tip: Always read the labels on sugary drinks, including flavored milks and sports drinks,
to avoid excess sugar.
The most effective way to detect hidden sugars is by reading food labels carefully. These labels
will list both total sugars (which includes naturally occurring sugars and those added during
processing) and the amount of added sugars. For example, a product with 20 grams of total
sugars and 15 grams of added sugars means only 5 grams come from natural sources.
Additionally, the ingredient list on the label can help identify added sugars. Ingredients are listed
in descending order, so if a type of sugar appears early on, the food likely contains a substantial
amount of added sugar.
In conclusion, it’s essential for the Malaysian government to collaborate with food producers to
lower the sugar content in processed foods. This could be done through clearer labeling,
providing daily sugar consumption recommendations, and introducing a cap-and-trade system
for sugar taxes. Under this model, higher-sugar products would be taxed more, helping to curb
sugar intake across the population. Importantly, the focus should be on reducing sugar
consumption rather than solely generating revenue.
The government could also consider adopting a system similar to Thailand’s, restricting the
advertising of high-sugar foods, and implementing educational programs to raise awareness
about the dangers of excessive sugar consumption. Alongside taxes, regulations should set
industry standards for acceptable sugar levels, enforced through inspections and penalties. To
prevent cross-border shopping as a result of sugar taxes, Malaysia could collaborate with
neighboring countries to create a regional policy to reduce tax avoidance.
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