Sugar is a ubiquitous part of modern diets, whether in sweets or hidden in everyday foods. But how much sugar is too much? According to the German Nutrition Society (DGE), no more than 10% of our daily energy intake should come from sugar. For someone with a 2,000-calorie diet, that translates to about 50 grams of sugar a day. To put that into perspective, half a liter of cola or 100 grams of gummy bears already exceed that limit.
The World Health Organization (WHO) recommends even stricter guidelines, suggesting a daily sugar intake of 50 grams or less, ideally under 25 grams. This is roughly equivalent to a single fruit yogurt or a small chocolate bar. However, the reality is that many of us consume far more than the recommended levels. On average, adults consume around 90 grams of sugar per day, almost double or even quadruple the recommended amount.
A significant portion of this excessive sugar intake comes from hidden sources. Sugar is not just found in obvious culprits like sweets, cakes, and soda; it’s frequently disguised in many processed foods under different names, making it harder to spot in ingredient lists.
Hidden Sugar: Decoding the Labels
Sugar is often labelled under a variety of names, making it challenging to recognize. Common terms include:
*
Sucrose:
Found in table sugar, sugar cane, and sugar beets.*
Glucose:
Found in fruits and starchy foods.*
Fructose:
Found in fruits, honey, and high fructose corn syrup.*
Lactose:
Found in milk and dairy products.*
Maltose:
Found in malt, beer, and some candies.In summary, anything ending in ‘-ose,’ as well as syrups and sweeteners, are clear indicators of sugar.
5 Signs You’re Eating Too Much Sugar
How do you know if your sugar intake is getting out of hand? We asked Dr. Lela Ahlemann, a specialist in dermatology and nutritional medicine, to break down the key warning signs that signal it’s time to cut back:
1.
Persistent Hunger and Weight Gain:
Sugar, while providing quick energy, lacks fiber and doesn’t promote a lasting feeling of fullness. This can lead to persistent hunger and increased food intake, ultimately contributing to weight gain.2.
Acne Breakouts:
When we consume sugar, insulin and IGF-1 levels rise. These hormones stimulate sebaceous glands and keratinization, leading to clogged pores, pimples, and inflammation.3.
Mood Swings and Irritability:
Sugar causes a sharp spike in blood glucose, followed by an insulin surge. Often, the insulin response is so strong that it overshoots, leading to lower blood sugar levels than before, causing cravings and mood swings. This cycle of blood sugar highs and lows can leave you feeling irritable and constantly reaching for more sugar to stabilize your mood.4.
Inflammation and Immune System Weakness:
Excess sugar overwhelms the small intestine’s ability to absorb it, causing leftover sugar to ferment in the large intestine. This process fuels bacteria that produce endotoxins, which enter the bloodstream and promote silent inflammation, accelerating aging and weakening the immune system over time.5.
Premature Aging and Skin Elasticity Loss:
High sugar intake leads to the formation of AGEs (Advanced Glycation End Products). AGEs stiffen collagen fibers, making them brittle and prone to degeneration, similar to caramelisation. This degradation of collagen negatively impacts skin quality, contributing to premature wrinkles and loss of skin elasticity.By recognizing these signs and taking steps to reduce your sugar intake, you can improve your overall health, promote better skin health, and prevent premature aging.
