Is Too Much Sugar Affecting Your Health? Advice from Accredited Practising Dietitian, Kristy Wiseman.

Do you find yourself reaching for something sweet to get through the day? While a sugar boost can feel good in the moment, how much is too much, and what effect does it have on our health?

To explore the effects of sugar consumption and practical ways to cut back, we spoke with Grace Private Dietitian, Kristy Wiseman.

How excess sugar affects the body

When we consume sugar, our brain releases dopamine, a neurotransmitter involved in the brain’s reward system. This creates feelings of pleasure and reinforces cravings for sweet foods. While enjoying sugar in moderation is part of a balanced diet, excessive intake can lead to long term health concerns.

A high intake of added sugars has been linked to increased weight gain, and a higher risk of obesity, type 2 diabetes, high cholesterol, high blood pressure, cardiovascular disease, and tooth decay. Additionally, frequent sugar consumption can contribute to energy crashes and mood fluctuations, making it more challenging to maintain stable energy levels throughout the day. 

Excess sugar can also worsen inflammation, which may lead to an exacerbation of symptoms in PCOS and endometriosis. It can also further disrupt gut health, which is essential for hormone balance and immune function, and for those navigating pregnancy or preconception health, blood sugar regulation is particularly important. High sugar intake during pregnancy may contribute to higher gestational weight gain and an increased risk of developing pregnancy complications such as gestational diabetes, preeclampsia and preterm birth.

How much sugar is too much?

The Australian Dietary Guidelines don’t have specific recommendations when it comes to the amount of sugar to consume each day, but they do recommend ‘limiting intake of foods and drinks containing added sugars such as confectionary, sugar sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks’.

The World Health Organisation (WHO) recommends that added sugars make up no more than 10% of daily energy intake – equivalent to around 50 grams of sugar (or 12 teaspoons) for an adult, and reducing intake to 5% (around 25 grams of sugar or 6 teaspoons) for additional health benefits.

It’s not just obvious sources like sweets and soft drinks that contribute to sugar intake. Many processed foods, flavoured yogurts, cereals, and condiments contain hidden sugars. Reading nutrition labels and identifying added sugars under different names (such as sucrose, brown rice syrup, corn syrup, and dextrose) can help women make more informed food choices.

Simple ways to reduce sugar intake

Reducing sugar doesn’t mean giving up all your favorite foods, it’s all about balance. But, if you do want to cut back, try some of these practical tips:

• Choose whole foods as much as possible: Focus on nutrient dense options like fruits, vegetables, whole grains, and lean proteins to support overall health.
• Read food labels: Look out for added sugars in packaged foods and opt for lower sugar alternatives.
• Swap sugary drinks for water or herbal tea: Reducing sugar sweetened beverages can make a big difference to your daily intake.
• Cook at home more often: Preparing meals from scratch allows you to control ingredients and avoid hidden sugars.
• Gradually reduce sweetness: If you regularly add sugar to tea, coffee, or cereal, try cutting back gradually to adjust your palate over time.

If you’re looking for support in managing your sugar intake, balancing blood sugar levels, or improving your diet for overall health and well being, a dietitian can help. As an experienced Gold Coast dietitian, Kristy can help you understand your body’s needs and support you in taking a nourishing approach to food. She is available every Tuesday at our Ferry Road clinic.

References:

• Bowers, K., Tobias, D. K., Yeung, E., Hu, F. B., Zhang, C. (2012). A prospective study of prepregnancy sugar-sweetened beverage consumption and the risk of gestational diabetes mellitus. Diabetes Care, 35(5), 1061-1066.
• Liu, S., Willett, W. C., Manson, J. E., Hu, F. B. (2017). Relation between changes in intakes of dietary fiber and glycemic load and changes in weight and development of type 2 diabetes among women. New England Journal of Medicine, 340(5), 375-384.
• Moran, L. J., Misso, M. L., Wild, R. A., Norman, R. J. (2013). Impaired glucose tolerance, type 2 diabetes and metabolic syndrome in polycystic ovary syndrome: a systematic review and meta-analysis. Human Reproduction Update, 16(4), 347-363.
• World Health Organization (2015). Guideline: Sugars intake for adults and children. World Health Organization Publications.
• Witek K, Wydra K, Filip M. A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review. Nutrients. 2022 Jul 18;14(14):2940. doi: 10.3390/nu14142940. PMID: 35889898; PMCID: PMC9323357.
• Goran MI, Plows JF, Ventura EE. Effects of consuming sugars and alternative sweeteners during pregnancy on maternal and child health: evidence for a secondhand sugar effect. Proc Nutr Soc. 2019 Aug;78(3):262-271. doi: 10.1017/S002966511800263X. Epub 2018 Dec 3. PMID: 30501650; PMCID: PMC7441786.