Sugar is a ubiquitous ingredient, found not only in treats like cakes and ice cream, but also in our everyday meals. It’s hard to imagine a life without sugar, but how much is too much? The American Heart Association suggests a daily limit of 6 teaspoons for women and 9 teaspoons for men, equivalent to 25-36 grams (approximately 100-150 calories). The World Health Organization (WHO) recommends a maximum of 50 grams per day, with an ideal intake of 25 grams or less.
Do these numbers seem high or low to you? Consider that a single 350ml can of cola contains about 39 grams of sugar. Granola bars often contain about 8 grams, and blueberry Greek yogurt can hold around 14 grams. This reveals that even foods marketed as healthy can contain surprising amounts of sugar, making it easy to unknowingly overindulge.
Unmasking Hidden Sugars
Sugar is often disguised under various names on food labels, making it challenging to determine the actual amount you’re consuming. Here’s a list of common sugar names to be aware of:
*
“-ose” ending
: Glucose, fructose, sucrose, dextrose, maltose, lactose.*
Syrups
: Corn syrup, high-fructose corn syrup, rice syrup, agave nectar.*
Sweeteners
: Brown sugar, honey, molasses, maple syrup.This list highlights that anything ending in “-ose” and syrups or sweeteners are clear indicators of added sugar.
Five Signs You’re Consuming Too Much Sugar
The clever disguises of sugar make it difficult to track your intake. Dr. Lera Arlemann, a specialist in dermatology, cardiology, proctology, and nutritional medicine, sheds light on five key signs of sugar overload and its effects on your body.
1.
Unrelenting Hunger and Weight Gain:
While sugar’s high calorie content is well-known, its impact on weight gain goes beyond calories alone. “Excessive sugar consumption creates a constant state of hunger,” explains Dr. Arlemann. “Sugar causes a rapid spike in blood sugar levels, but the lack of fiber prevents sustained feelings of fullness. This constant hunger leads to overeating and ultimately weight gain.”2.
Acne and Breakouts:
“Sugar consumption not only elevates insulin levels but also increases a blood hormone called insulin-like growth factor 1 (IGF-1),” says Dr. Arlemann. “This IGF-1, alongside insulin, stimulates sebaceous glands, promoting excessive keratinization near the glands. This leads to clogged pores, increasing the likelihood of acne and inflammation.”3.
Increased Appetite and Mood Swings:
“When blood glucose levels rise, your body releases insulin. However, if this release is excessive, it can cause blood sugar to plummet rapidly, falling below normal ‘baseline’ levels,” Dr. Arlemann explains. “This leads to a state of relative hypoglycemia, triggering intense hunger pangs. Some individuals may experience mood swings, such as irritability or depression, as a result.”4.
Weakened Immunity and Systemic Inflammation:
“Typically, sugar is absorbed into the body from the small intestine. But when the amount of glucose and fructose consumed exceeds the capacity of the small intestine, these simple sugars reach the large intestine,” says Dr. Arlemann. As a nutrition expert, she emphasizes that these sugars become food for the bacteria in the large intestine. “A diet high in sugar fuels the growth of these bacteria. The problem lies in the fact that these bacteria possess endotoxins on their surface, transforming into lipopolysaccharide (LPS). When this endotoxin escapes the gut and enters the bloodstream, it triggers silent inflammation, accelerates aging, and weakens the immune system.”5.
Accelerated Skin Aging:
“Scientifically proven, consuming excessive amounts of sugar leads to the production of Advanced Glycation End Products (AGEs),” Dr. Arlemann explains, using the browning of caramel as an analogy for the process of glycation. “Ideally, collagen fibers in the body run in parallel. However, glycation in tissues creates crosslinks between collagen molecules. This results in an increase of hard, brittle, and modified collagen, impairing the body’s repair capabilities. Ultimately, the quality of collagen declines.”Understanding the hidden dangers of sugar and recognizing the signs of its overload empowers you to make informed choices about your diet and overall well-being. By being mindful of sugar’s sneaky presence and the impact it has on your body, you can take control of your health and prioritize a balanced lifestyle.