It’s hard to imagine a life without sugar. But how much sugar is too much? The American Heart Association recommends that women eat no more than six teaspoons of sugar a day; for men, no more than nine. So, in terms of the right amount of sugar, this means no more than 25 to 36 grams, or about 100 to 150 calories a day of sugar. The World Health Organization (WHO) recommends eating a maximum of 50 grams, but preferably no more than 25 grams of sugar per day.
Does that sound like a lot or a little? Well, when you consider that a 12-ounce can of regular Coke has 39 grams of sugar, and even “healthy” foods like a granola bar have roughtly 8 grams of sugar or a container of blueberry Greek yogurt has 14 grams of sugar, it s not as straightforward as you would think. That s because foods are packed with hidden sugar—making it so most of us consume at least twice as much sugar as the guidelines suggest.
Essentially, most of the sugar we consume isn’t even intentional, because there s sugar (both natural and added) in everything.
Key Takeaways
- Eating too much sugar can cause fatigue, weight gain, acne, and other negative downsides to your health.
- While there s no way to completely flush sugar out of your system, eating a well-balanced meal and getting rest can help offset the downsides of eating too much of it.
Hidden Sugar
Other than natural sugar, sugar often appears in lists of ingredients under many different names. This makes it difficult to recognize the actual sugar content of a product. Some common terms under which added sugar can appear on food labels include:
- Sucrose: the chemical term for table sugar.
- Glucose, glucose syrup, or dextrose: often found in processed foods.
- Fructose: fruit sugar, often found in fruit or corn syrup.
- Corn syrup (high-fructose corn syrup): highly processed sugar syrup used in many soft drinks.
- Maltose: malt sugar, often found in bread and beer.
- Dextrose: another form of glucose.
- Lactose: milk sugar found in dairy products.
- Invert sugar: a sugar that results from the breakdown of sucrose and is found in many confectionery products.
- Honey: often perceived as “natural”—but it is a form of sugar.
- Agave syrup, maple syrup, or rice syrup: alternative sweeteners that also contain sugar.
To summarize: anything ending in “-ose”, as well as “syrups” and “sweeteners” is almost always sugar and can add to a high sugar count.
Signs You Are Eating Too Much Sugar
With all this sneakiness, it can be tough to recognize that your sugar consumption is getting out of hand. We asked Dr. Lela Ahlemann, a specialist in dermatology and nutritional medicine to help us decode the possible warning signs that you are eating too much sugar.
It s no secret that calories from added sugar can add up. But there is another reason why sugar makes us gain weight so quickly: “If you eat too much sugar, you are constantly hungry,” says Ahlemann. “The reason for this is that sugar drives up blood glucose levels in the short term, but has no lasting satiating effect due to the lack of fiber. The persistent hunger and the resulting continued eating ultimately lead to weight gain, which we are all aware of as a sign of too much sugar.”
“When we eat sugar, not only does the insulin level rise, but also a hormone in the blood called insulin-like growth factor 1, or IGF-1 for short,” says Ahlemann. “Together with insulin, this IGF-1 stimulates the sebaceous glands and excessive keratinization in the area of the sebaceous glands, which is why they become clogged, leading to pimples and inflammation.”
“The high increase in glucose levels in the blood leads to an insulin release—but this is often so strong that the blood sugar is not lowered to the normal level, but below the ‘baseline’, so that you have a relative hypoglycemia, and this leads to cravings. In some people, it also leads to mood swings and crankiness,” says Ahlemann.
“Normally, sugar is absorbed by the body via the small intestine. However, if the amount of simple sugars such as glucose and fructose that we consume exceeds the capacity of our small intestine, this simple sugar ends up in the large intestine,” explains Ahlemann.
According to the nutrition expert, it becomes food for bacteria that belong in the large intestine: “Selective feeding leads to a proliferation of these bacteria. The problem is that, unfortunately, they carry endotoxins on their bacterial surface. These are so-called lipopolysaccharides. These endotoxins can then leave the gut, enter the bloodstream, and lead to silent inflammation, which accelerates the aging of the body and weakens the immune system.”
“It is scientifically proven that the high intake of sugars leads to the formation of so-called AGEs or Advanced Glycation End Products,” Ahlemann explains. She compares the effect to caramelization: “In our collagen, the fibers should ideally run in parallel; when the tissue is saccharified, there are cross-links in the collagen connective tissue, which makes it stiff, brittle, easier to degenerate, and—very importantly—the body is also less able to repair itself. This means that the quality of our collagen deteriorates.”
Registered dietitian and nutritionist Lauren Manaker says that excess sugar intake can make you feel super tired or sluggish. A sugar high can also interfere with your sleep quality, making it harder to fall or stay asleep and thus throwing off your energy for the next day.
Manaker adds that eating too much sugar can cause digestive discomfort. Bloating, irregular digestion, constipation, and sometimes diarrhea can be linked to too much sugar.
Manaker says that sugar can make it difficult to concentrate. You might feel mentally “cloudy” or even experience some headaches.
What are the health risks of too much sugar?
If you indulge in a dessert now and again, there’s no need to panic or overhaul your entire diet. But eating too much sugar over time does come with health risks. Manaker says you might experience the following:
- Sugar highs and crashes that can leave you feeling drained
- Weight gain
- Increased risk of chronic conditions such as type 2 diabetes, heart disease, and fatty liver disease
- Cavities and gum issues
- Acne, inflammation, and other skin concerns
- Mood swings that can potentially contribute to anxiety or depression
- A weakened immune system
- Disruption in gut health
Can I flush sugar out of my system?
Technically, you can’t flush sugar out of your system. “There’s no magic ‘sugar flush,’” says Manaker. She goes on to explain that your body is already pretty good at balancing itself out naturally. If you do need more support for your body, there are a couple of things you can do.
First, she says to focus on what you’re eating and drinking. You’ll want to stay hydrated. She says that drinking water helps your kidneys and liver function properly. Eating fiber and protein will help stabilize your blood sugar levels after a sugar spike, while eating cruciferous vegetables like broccoli, cauliflower, and kale will support your liver to process that sugar and other substances.
Second, move your body. Exercise is always a good idea, and she says that even a walk or light movement can help your body use the extra sugar for energy. Last, be patient. “Your body will naturally regulate itself over time, so there’s no need for extreme detoxes or cleanses,” she says.
How to feel better after eating too much sugar?
If you’re feeling sluggish or experiencing any of the other downsides of eating too much sugar, there are a few fixes. Manaker recommends eating a well-balanced meal and maybe adding a snack with protein and fiber (think nuts or veggies with hummus) to help. If you need a boost of energy, she says lightly walking or stretching can help you feel less sluggish. But rest when you need to and take a nap if you’re feeling really tired. But most importantly, she says to practice self-compassion. “One sugary day won’t derail your health,” she says. “Be kind to yourself and move on. Life’s too short.”
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