It’s hard to picture a diet without sugar , whether in sweets or hidden in everyday foods. But how much is too much sugar? According to the German Nutrition Society (DGE), no more than 10% of our daily energy intake should come from sugar. For someone with a 2,000-calorie diet, that translates to about 50 grams of sugar a day.
Fifty grams might not sound like much, but consider this: half a litre of cola or 100 grams of gummy bears already hit that limit. The World Health Organization (WHO) recommends keeping sugar intake to 50 grams or less, ideally under 25 grams daily. That's roughly equivalent to a single fruit yoghurt or a small chocolate bar.
Yet many of us exceed that amount—on average, adults consume around 90 grams of sugar per day, almost double or quadruple the recommended levels. A significant portion of this comes from hidden sources. Sugar is not just in sweets, cakes, and soda; it’s in many processed foods , often disguised under different names, making it harder to spot in ingredient lists.
Hidden sugar Sugar is often labelled under a variety of names, which makes it challenging to recognise. Common terms include: In summary, anything ending in "-ose," as well as syrups and sweeteners, are clear indicators of sugar. 5 signs that you are eating too much sugar How do you know if your sugar intake is getting out of hand? We asked Dr Lela Ahlemann, a specialist in dermatology and nutritional medicine, to break down the key warning signs that signal it’s time to cut back: It's no secret that sugar has a lot of calories.
But there is another reason why sugar makes us gain weight so quickly: "If you eat too much sugar, you are constantly hungry," says Dr Ahlemann. "The reason for this is that sugar drives up blood glucose levels in the short term, but has no lasting satiating effect because of a lack of fibre. Persistent hunger and the resulting continued eating ultimately lead to weight gain, which we know is a sign of too much sugar.
" "When we eat sugar, not only does the insulin level rise, but also a hormone in the blood called insulin-like growth factor 1, or IGF-1 for short," says Dr Ahlemann. The expert continues: "Together with insulin, this IGF-1 stimulates the sebaceous glands and excessive keratinisation in the area of the sebaceous glands, which is why they become clogged, and pimples and inflammation can form there." Sugar causes a sharp rise in blood glucose, prompting an insulin spike.
“Often, the insulin response is so strong that it overshoots, leaving your blood sugar levels lower than they started—causing cravings and, for some, mood swings,” says Dr Ahlemann. This cycle of blood sugar highs and lows can leave you feeling irritable and constantly reaching for more sugar to stabilise your mood. Dr Ahlemann explains, "When we consume excess sugar, it overwhelms the small intestine's capacity to absorb it.
The leftover sugar ends up in the large intestine, feeding bacteria that produce endotoxins, which enter the bloodstream." These toxins promote silent inflammation in the body, accelerating ageing and weakening the immune system over time. "High sugar intake leads to the formation of AGEs (Advanced Glycation End Products)," Dr Ahlemann warns.
"This process stiffens collagen fibres, making them brittle and prone to degeneration. It’s similar to caramelisation, causing cross-links in collagen that degrade skin quality and hamper the body's ability to repair itself." The result? Premature wrinkles and loss of skin elasticity.
This article first appeared on VOGUE.de. Also Read: When is the best time to eat sugar? The best time to eat ghee in order to fight hunger pangs and sugar cravings Krithi Shetty: “Staying off sugar has made a huge difference to my skin more than any product”.
