The Sugar Trap: Why Russians Eat Four Times More Sugar Than They Need — and What It Leads To

      The Real Picture on the Plate: What We Really Eat

      Have you ever wondered how much sugar you consume in a day? Not just the sugar you put in your tea, but the sugar hidden in sauces, bread, cold cuts and even in seemingly healthy yogurts. A loud statement by Health Minister Mikhail Murashko rang like a warning: Russians on average consume four times the recommended amount of sugar and 2.5 times the recommended amount of salt. These figures are not just dry statistics. They are a portrait of our collective eating behavior, which is slowly but surely undermining the nation’s health. How did we end up in this sweet trap and is there a way out?

      The Real Picture on the Plate: What We Really Eat

      The picture sketched by Murashko reveals a systemic problem. Our diet today is a skewed construct. On one hand, excessive consumption of sugar and salt; on the other, a chronic shortage of vital foods. Consumption of fish, fresh vegetables and fruits consistently remains below medical recommendations. It turns out we eat not what our bodies need for health and energy, but what is easier to buy, quicker to prepare, and more intensely stimulates our taste receptors. The food ("chemical") industry skillfully plays on this, adding sugar and salt even to products where we don’t expect them. They become a kind of “hook” that makes us buy again and again.

      The Quiet Consequences of a Sweet Life

      What is so dangerous about this excessive consumption? It’s not only a risk of cavities or extra weight. Constant overload of the body with sugar is a direct path to metabolic disorders.

      Threat to the liver. Studies involving more than 123,000 people have clearly shown: regular consumption of just two cans of sugary soda a day (for example, Coca‑Cola) multiplies the risk of developing nonalcoholic fatty liver disease. The liver simply cannot cope with such a flow of simple carbohydrates and begins to turn into fatty tissue.

      A blow to the heart and blood vessels. Endocrinologist Margarita Belousova directly points to the link between excess salt and a sharp rise in blood pressure. Hypertension is no longer just an elderly disease; it is rapidly getting younger. And high blood pressure is the main risk factor for heart attacks and strokes.

      Hidden threat. The most insidious aspect is addiction. We stop sensing the natural taste of foods. Natural yogurt or berries taste sour and bland to us because our taste receptors have become accustomed to intense sweet and salty signals.

      Is There Light at the End of the Tunnel?

      There are positive shifts. As experts note, for example dietitian Elena Solomatina, Russians have started choosing rye bread more often instead of white baguettes and ciabatta. This is a small but important step toward mindful eating. Rye bread has a lower glycemic index, contains more fiber and substances beneficial to the gut microbiota.

      What to Do? The First and Main Step Is Awareness.

      Read labels. Pay attention to the “carbohydrates” line, and within it—to “sugars.” You will be surprised how many products that don’t taste sweet hide them.

      Cook at home. It’s the only way to control 100% of what ends up on your plate.

      Retrain your taste. Gradually reduce the amount of sugar in tea and coffee, and salt in salads and soups. Over time you will begin to perceive the true, rich flavor of natural foods.

      Focus on whole grains, vegetables and protein. They are digested more slowly, provide longer-lasting fullness and do not cause sharp spikes in blood sugar.

      Giving up sugar completely in the modern world is almost impossible, but cutting consumption by two to three times is an entirely realistic goal for everyone. This is not about dieting and restriction; it is about returning to healthy eating habits and caring for your future.

      Alexander Isakov

      More news about the event:

      Sugar Trap: Why Russians Eat Four Times More Sugar Than Necessary, and Where It Leads

      The Real Picture on the Plate: What We Really Eat

      Have you ever wondered how much sugar you consume in a day? 18:24 26.10.2025 News Zainsk - Zainsk

      Sugar Trap: Why Russians Eat Four Times More Sugar Than Necessary, and Where It Leads

      The Real Picture on the Plate: What We Really Eat

      Have you ever wondered how much sugar you consume in a day? 18:23 26.10.2025 Zainsk-Inform - Zainsk

      News from neighboring regions on the topic:

      Salt — a white poison, sugar — a sweet poison: what diseases excessive consumption of these products causes

      Doctor Lebedeva: Abuse of salt and sugar leads to heart attacks and cancer Photo: istockphoto.com/Andrii Shablovskyi Author: 09:32 26.10.2025 Regions.Ru - Moscow Region