Sugar is one of the most hidden ingredients in our daily diet. It often appears under different names in ingredient lists, making it hard to identify. Life without sugar may seem difficult, but how much sugar consumption counts as “excessive”?
Sugar is one of the most hidden ingredients in our daily diet. It often appears under different names in ingredient lists, making it hard to identify. Life without sugar may seem difficult, but how much sugar consumption counts as “excessive”?
According to the American Heart Association (AHA), women should consume no more than 6 teaspoons of sugar per day and men no more than 9 teaspoons (equivalent to 25–36 grams or 100–150 calories). The World Health Organization (WHO) recommends keeping daily sugar intake below 50 grams, preferably around 25 grams.
However, many people unknowingly consume more than double the recommended amount. For example:
Most sugar we consume isn’t intentional; it’s hidden in everyday foods like sweets, cakes, fruit juices, and processed foods. Sugar appears under many names, including:
🔍 Anything ending with “-ose” or labeled as “syrup” or “sweetener” usually contains sugar.
Five Signs of Excessive Sugar Intake
According to Dr. Lalla Ehlman, nutrition and dermatology specialist, these signs may indicate high sugar consumption:
Weight gain & constant hunger Sugar is high in calories but contains no fiber, leading to persistent hunger and weight gain.
Acne & skin breakouts Sugar increases insulin and IGF-1 hormone levels, stimulating sebaceous glands, which leads to clogged pores and inflammation.
Food cravings & mood swings Rapid sugar spikes lead to excess insulin release and subsequent blood sugar crashes, causing irritability, mood swings, and cravings.
Inflammation & weakened immune system High sugar intake promotes harmful gut bacteria, leading to low-grade inflammation and reduced immune function.
Premature aging Sugar forms Advanced Glycation End-products (AGEs) that damage collagen, accelerate skin aging, and increase the risk of chronic diseases such as diabetes, cardiovascular disease, and kidney disorders.
💡 Key Takeaways
Keep sugar intake below 25–36 grams per day
Read ingredient labels carefully
Pay attention to the warning signs and consult a nutrition specialist if necessary
Effects of Excess Sugar on Sexual Health
Excessive sugar can also negatively affect sexual health. PubMed studies show that high sugar intake, especially from sweetened beverages, can negatively impact sperm quality, hormone levels, and sexual function.
Negative Effects:
Reduced sperm quality A 2022 study found that daily consumption of sweetened beverages can reduce sperm concentration by up to 18%. Daily intake of 25 teaspoons of added sugar reduces sperm concentration by up to 15%.
Lower testosterone levels A 2018 study showed that sweetened beverages are associated with lower testosterone in men aged 20–39 in the U.S.
Sexual dysfunction in men with diabetes A 2014 study found men with type 2 diabetes were three times more likely to experience erectile dysfunction due to metabolic, neurological, vascular, hormonal, and psychological factors.
Negative effects on women with diabetes A 2017 study showed women with diabetes may experience reduced libido, vaginal dryness, and pain during intercourse due to vascular and nerve damage.
