Saednews: Life without sugar seems difficult, but how much sugar consumption is considered excessive? The World Health Organization recommends that daily sugar intake should not exceed 50 grams, and it is better to limit it to 25 grams.
According to the nutrition service of Saednews, women should not consume more than six teaspoons of sugar per day. For men, this amount is limited to nine teaspoons, which is equivalent to 25 to 36 grams or about 100 to 150 calories per day.
The World Health Organization also recommends that daily sugar intake should not exceed 50 grams, and it is better to limit it to 25 grams.
This amount may seem small or large, but when you realize that a can of soda contains 39 grams of sugar and even "healthy" foods like a granola bar with chocolate chunks containing eight grams of sugar and Greek yogurt (full-fat) with blueberry flavor containing 14 grams of sugar, you'll realize that most of us consume more than twice the recommended amount of sugar.
Most of the sugar we consume is not intentional, and it is hidden in sweet foods, cakes, juices, and many processed foods. Sugar often appears in the ingredient list under various names, making it difficult to identify. Some of these names include:
Sucrose: regular sugar
Glucose or glucose syrup: found in many processed foods
Fructose: sugar found in fruits and corn syrup
High-fructose corn syrup: found in soft drinks
Maltose: malt sugar found in bread and beer
Lactose: sugar found in dairy products
Honey, agave syrup, maple syrup, and rice syrup: natural sweeteners containing sugar
In summary, anything that ends in "-ose" or is known as "syrup" or "sweetener" contains sugar.
Signs of Excessive Sugar Consumption It may be difficult to recognize excessive sugar consumption. However, according to Dr. Lalla Ehlmann, a nutrition and skin specialist, the following signs may be warnings about excessive sugar intake:
Weight Gain and Constant Hunger: Sugar has a high-calorie content and rapidly raises blood sugar levels, but because it lacks fiber, it does not provide lasting satiety, leading to constant hunger and, consequently, weight gain.
Acne: Sugar increases insulin levels and the insulin-like growth factor-1 (IGF-1), a protein hormone, which stimulates sebaceous glands and causes them to clog, leading to pimples and inflammation.
Cravings and Mood Swings: A sudden increase in blood sugar levels triggers insulin secretion. Sometimes, this secretion is so high that blood sugar levels drop below normal, causing hunger, mood swings, and irritability.
Inflammation and Weak Immune System: Excessive sugar intake promotes the growth of bacteria in the large intestine, which contain specific toxins. These toxins can enter the bloodstream, leading to silent inflammation and a weakened immune system.
Premature Aging: High sugar consumption leads to the production of advanced glycation end-products (AGEs). These compounds are formed from the reaction of sugar with proteins or fats in the body, playing a major role in aging and the onset of chronic diseases like diabetes, cardiovascular diseases, and kidney disorders.
These compounds also cause collagen in the skin to become stiff and brittle, and the body’s ability to repair it decreases. Over time, this reduces the quality of collagen and leads to premature aging.