SAEDNEWS: Living without sugar seems difficult, but how much sugar is too much? The World Health Organization recommends that daily sugar intake should not exceed 50 grams and should ideally be limited to 25 grams.
According to SaedNews, women should not consume more than six teaspoons of sugar per day. For men, the limit is nine teaspoons, 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 should ideally be limited to 25 grams.
This amount may seem small or large, but considering a can of soda contains 39 grams of sugar and even "healthy" foods like a granola bar with chocolate chips have eight grams of sugar, and blueberry-flavored Greek yogurt has 14 grams of sugar, you realize that most of us consume more than twice the recommended amount of sugar.
Most of the sugar we consume is not intentional and is hidden in sweet snacks, cakes, juices, and many processed foods. Sugar often appears in the ingredient list under various names, making it hard to identify. Some of these names include:
Sucrose: Table 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 ending in "-ose" or labeled as "syrup" or "sweetener" contains sugar.
Identifying excessive sugar consumption can be challenging. However, according to Dr. Laleh Ahleman, a nutrition and skin specialist, the following signs may indicate excessive sugar intake:
Weight Gain and Persistent Hunger: Sugar is high in calories and quickly raises blood sugar levels, but because it lacks fiber, it doesn't provide lasting fullness, leading to constant hunger and weight gain.
Acne: Sugar increases insulin levels and the growth hormone IGF-1, stimulating oil glands and causing them to clog, leading to breakouts and inflammation.
Food Cravings and Mood Swings: A sudden spike in blood sugar leads to insulin release. However, sometimes this release 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 certain gut bacteria that produce toxins. These toxins can enter the bloodstream, causing silent inflammation and weakening the immune system.
Premature Aging: High sugar intake leads to the production of advanced glycation end-products (AGEs), compounds formed when sugar reacts with proteins or fats in the body, playing a significant role in aging and chronic diseases like diabetes, cardiovascular diseases, and kidney disorders.
These compounds also make skin collagen stiff and brittle, reducing the body's ability to repair it. Over time, this degrades collagen quality, leading to premature aging.
