Did you know that the World Health Organization recommends limiting your daily intake of free sugars to less than 10% of your total energy intake, and ideally less than 5% for additional health benefits? For an average 2,000-calorie diet, this works out to a maximum of 25 grams, or about 6 teaspoons of sugar [1]. It is common for us to consume far more than this without even realizing it.

Just one can of Coke contains around 39g of sugar—well over your daily limit. A bowl of sweetened cereal with milk can contain up to 5 teaspoons of sugar, and a regular pot of fruit yogurt can contain as many as 8 teaspoons. Even seemingly healthy foods like a regular-sized banana can have 14g of naturally occurring sugars. Could you reduce your sugar intake by becoming more conscious of where it is hidden?

The first reason to ditch excessive sugar is that it contributes to weight gain, particularly around the waist and stomach. When you consume refined sugar, it enters your bloodstream rapidly, causing a spike in blood glucose. Your pancreas responds by releasing insulin to move the glucose into your cells for energy. However, if there is more glucose than your cells need, insulin instructs your body to convert this excess glucose into fatty acids, which are then stored as fat, a process known as de novo lipogenesis [2].

This rapid rise and fall in blood sugar is what creates the “energy rollercoaster.” The initial sugar rush is followed by a sharp drop in blood glucose (a “crash”), causing you to feel tired and hungry again. Your body then craves more sugar to get another quick energy boost, perpetuating a cycle that can lead to chronic fatigue and an increased risk of obesity [3]. High sugar intake can also lead to insulin resistance, a condition where your cells stop responding effectively to insulin, which makes it harder for your body to burn fat for energy [4].

Other issues linked to high sugar consumption:

• It robs your body of nutrients, causing dull hair and skin. High sugar intake contributes to the formation of advanced glycation end products (AGEs), which can damage collagen and elastin, leading to a loss of skin elasticity and premature aging [5].

• It weakens your immune system. Studies have shown that a diet high in sugar can impair the function of certain immune cells, making the body more susceptible to infections and reducing its ability to fight off illness [6].

• It is addictive. Research suggests that sugar consumption can stimulate the brain’s reward centers in a manner similar to addictive drugs, leading to cravings and compulsive behavior [7].

• It is a key factor in the development of chronic diseases. Regular high sugar intake is strongly associated with an increased risk of chronic inflammation and is considered a primary driver behind the global increase in type 2 diabetes [8].

The Worst Offenders:

• White refined sugar: The type you get in packets and add to coffee.

• Fruit juices: Most commercial juices are just liquid sugar, stripped of the beneficial fiber found in whole fruit.

• White carbs: Foods like pasta, bread, and rice made from refined flour hit your bloodstream quickly, behaving much like sugar.

• Alcohol: Many alcoholic beverages are high in sugar and liquid calories.

• Cakes, sweets, biscuits, and ice cream.

• “Low-fat” foods: Manufacturers often remove fat to reduce calories but add large amounts of sugar to improve the flavor. This includes many “diet” yogurts, breakfast cereals, and snack bars.

• Hidden sugars: Any ingredient ending in ‘ose’ such as sucrose, glucose, maltose, lactose, dextrose, and fructose.

• Artificial sweeteners: While they don’t contain calories, some studies suggest that artificial sweeteners like aspartame and sucralose may negatively impact the gut microbiome and potentially affect glucose metabolism, though more research is needed [9].

How to Consume Sugar Wisely:

• Always go for good sugar like raw, in-season, thin-skinned fruit such as berries, grapes, and apples. The fiber in whole fruit slows down sugar absorption.

• Never eat a sugary food on its own. Always pair it with some protein and good fat (nuts, meat, fish, or natural nut butter) because they slow the rate at which sugar is digested and released into your bloodstream, helping to stabilize your blood sugar levels [10].

If you think you have been eating well but cannot lose body fat, look again at your food and drink. Pay close attention to labels and the “carbohydrate of which sugars” element, trying to keep it to a minimum. Understanding where sugar can be hiding in your diet is the first step toward better health. Take a read of my other article “Are Food Labels Fooling You?” for more on this.

Take care,

Emma