Excessive sugar intake among society today is becoming increasingly worrying and is one of the main factors contributing to the rise of non-communicable diseases such as obesity and Diabetes Mellitus. Although sugar provides immediate energy to the body, uncontrolled consumption can lead to fatigue, poor concentration, and long-term health problems. High sugar intake can cause a sudden spike in blood glucose levels followed by a rapid drop, making the body feel tired and lacking energy. Therefore, we should make an effort to control the intake of added sugar in our daily food and beverages. Many food products contain high amounts of sugar without consumers realizing it, which is why reading nutrition labels is very important before making food choices. Hidden sugars are commonly found in sweet drinks such as teh tarik, flavored coffee, carbonated drinks, energy drinks, and bubble tea. In addition, sugar is also present in sauces, bread, biscuits, cakes, processed foods, and fast food. Why is reducing sugar important? According to the World Health Organization, added sugar intake is recommended not to exceed 10% of total daily energy intake, which is approximately 50 grams or 7.5 teaspoons per day. Excessive sugar consumption increases the risk of obesity, diabetes, heart disease, and metabolic disorders. Furthermore, individuals who frequently consume overly sweet foods or beverages are more likely to experience a “sugar crash,” a condition where energy levels drop suddenly after a spike in blood sugar. People of all ages should control their sugar intake. However, individuals who are overweight, have a family history of diabetes, lack physical activity, or practice unhealthy eating habits need to be more aware of their daily sugar consumption. Based on data from the National Health and Morbidity Survey (NHMS), more than half of Malaysians regularly consume sweet foods or beverages, increasing the risk of nutrition-related diseases. Controlling sugar intake should not only begin after someone is diagnosed with a disease, but should instead become part of a healthy daily lifestyle. In efforts to strengthen a healthy living culture, the Ministry of Health Malaysia has implemented various initiatives, including the “War on Sugar” Campaign and the Strategic Plan for Reducing Sugar Among Malaysians 2024–2030. Reducing sugar intake can be achieved through simple but consistent steps. These include replacing sugary drinks with plain water, choosing fresh foods instead of processed foods, reducing the intake of sweet desserts, and reading sugar content labels on food products. In addition, regular physical activity helps the body use glucose more efficiently and maintain stable energy levels throughout the day. The Ministry of Health Malaysia also encourages the practice of choosing “less sweet” options in daily life to help society achieve better health. Overall, reducing sugar intake is an important step toward improving health and maintaining stable daily energy levels. Small changes in eating habits can provide major benefits to both physical and mental well-being. With continuous awareness and healthy lifestyle practices, society can reduce the risk of chronic diseases and enjoy a better quality of life.

Prepared by: Nadia Alhana binti Arifin, Nursing Specialist & Community Unit, Department of Nursing Management, Hospital Sultan Abdul Aziz Shah, UPM.

References 1. Ministry of Health Malaysia. War on Sugar (2026). 2. World Health Organization. Guideline: Sugars Intake for Adults and Children. 3. Nutrition Division, Ministry of Health Malaysia. Guidelines for Healthy Meal Serving During Meetings (2024). 4. Strategic Plan for Reducing Sugar Among Malaysians 2024–2030.

Date of Input: 28/05/2026 | Updated: 28/05/2026 | ahmadfaiq