We all crave a little sweetness now and then. But too much sugar can sneak into your diet and impact your health more than you realize — from weight gain and fatigue to increased risk of chronic disease.
Here’s what you need to know about sugar, how much is too much, and how to enjoy it wisely.
Natural vs. Added Sugars
Not all sugars are created equal. Fruits, vegetables, and dairy contain natural sugars along with fiber, vitamins, and minerals. These whole foods are nourishing.
Added sugars, on the other hand, are put into foods during processing — think soda, pastries, and sweetened yogurts. These offer calories but little nutritional value.
How Much Is Too Much?
According to the World Health Organization (WHO), adults should limit added sugars to less than 10% of daily calorie intake — ideally under 25g (about 6 teaspoons) per day for added health benefits.
Most people eat more than double that.
What Happens When You Eat Too Much Sugar?
- Blood sugar spikes and crashes → mood swings and fatigue
- Insulin resistance → increased risk of type 2 diabetes
- Inflammation → linked to heart disease and skin issues
- Liver overload → especially with sugary drinks
How to Reduce Sugar Without Feeling Deprived
- Check labels: Look for ingredients ending in “-ose” or syrups.
- Choose unsweetened versions of your favorites (like yogurt or almond milk).
- Flavor with fruit, cinnamon, or vanilla instead of sugar.
- Drink water or herbal tea instead of soda or juice.
- Slowly reduce the sugar in coffee or tea.
Sweetness can be part of a balanced diet — when it’s intentional. Start by becoming sugar-aware, and make small swaps. Your energy, skin, and overall health will thank you.