The traps of sugar and sweeteners – tips on how to reduce their consumption
More and more scientific studies confirm that sugar has a negative impact on human health, and data from the World Health Organization (WHO) show that even sugar-free sweeteners, often promoted as a "healthier" alternative, are in fact not a health-friendly choice.
Sweeteners – a False Illusion of Safety
The Ministry of Health (SAM) reminds us that excessive consumption of sugars is directly linked to an increased risk of type 2 diabetes, cardiovascular diseases, obesity, tooth decay, and even certain types of cancer. Particularly harmful are added sugars, which are abundant in carbonated drinks, confectionery products, and processed foods. The World Health Organization (WHO) recommends that an adult should not exceed 6 teaspoons of sugar per day.
Although sweeteners are often marketed as a healthier choice, recent studies raise concerns about their effects on metabolism, gut microbiota, and appetite. Some sweeteners may stimulate insulin release, disrupt glucose regulation, or even increase cravings for sweets.
“As the harmful effects of sugar are increasingly discussed, some manufacturers adapt to changing public demands, while others take a more strategic approach – they reduce sugar but add sweeteners instead. Even completely sugar-free products with added sweeteners can lead to the same outcome – negative effects on health,” says Vice Minister of Health Laimutė Vaidelienė.
As early as 2023, the WHO issued a recommendation against using sugar-free sweeteners as a method for weight control or to reduce the risk of non-communicable diseases. This recommendation applies to all the most popular sweeteners: acesulfame K, aspartame, advantame, cyclamates, neotame, saccharin, sucralose, stevia, and its derivatives.
According to data from the Hygiene Institute in 2024, approximately one in 19 men and one in 16 women in Lithuania had diabetes. The incidence of type 2 diabetes has increased fivefold since 2001, and over the period from 2014 to 2024, the total number of people with the disease grew by 1.3 times. The number of children with diabetes increased by nearly 36%, while among adults, the increase was almost 40%.
The incidence of cardiovascular diseases is also increasing in the country, especially hypertensive diseases. In 2024, it was found that every third resident suffered from hypertension-related conditions.
Here are 5 tips on how to reduce sugar consumption:
1. Encourage healthy food choices within your family: opt for fresh fruits, vegetables, and whole grain products. By cooking more meals at home, you can reduce added sugar intake by up to half compared to eating out at restaurants or other food service establishments.
2. Pay attention to food labels: avoid products that list ingredients like high-fructose corn syrup, dextrose, maltose, or other substances ending in “-ose.” If these sugars appear among the first three ingredients, it means the product contains a high amount of added sugar. For example, instead of tomato ketchup—which often contains a lot of added sugars—choose tomato paste or puree.
3. Look for healthy sugar alternatives: use berries, fruits, or mashed fruit. Also use spices like cinnamon, vanilla, or cardamom to enhance sweetness.
4. Follow this sugar-reduction strategy to help your taste adjust to natural flavors – reduce sugar consumption gradually, and your taste will adapt in about 2–4 weeks. In general, try to eat as many unsweetened products as possible; they help reduce the craving for sweets.
5. Support food manufacturers who offer products without added sugar or with lower sweetness alternatives. The Ministry of Health (SAM) recommends choosing products labeled with the "Keyhole" symbol—healthier food options in Lithuania. These products contain less sugar (as well as salt and fat) compared to other foods in the same category.
Last updated: 26-06-2025
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