How Much Sugar Is Too Much?

What Is Sugar?

Sugar is a simple carbohydrate that provides quick energy. It occurs naturally in foods like fruits (fructose), vegetables, and dairy (lactose).
But most health problems come from added sugars—the sugars put into processed foods, soft drinks, pastries, sauces, cereals, and even “healthy” snacks.

Your body uses sugar (glucose) as fuel, but too much too often overloads your system.

The Benefits of Sugar (Yes, It Has Some)

Sugar is not evil — it just needs respect.

✔️ Quick Energy

Glucose fuels your brain, muscles, and organs. Without it, you feel weak and foggy.

✔️ Supports Exercise Performance

Sugar helps power intense workouts and replenish muscle glycogen.

✔️ Improves Mood (Short Term)

Sugar triggers dopamine—the brain’s “feel-good” chemical.

The problem?
That dopamine hit fades quickly, leading to cravings and crashes.

The Dark Side of Too Much Sugar

When sugar intake is high and constant, it causes metabolic chaos.

1. Blood Sugar Spikes & Crashes

Sugar enters the bloodstream fast, raising glucose.
The pancreas releases insulin to push it into cells.
Too much sugar = too much insulin = energy crashes and hunger.

2. Insulin Resistance

Over time, cells stop responding properly to insulin.
This leads to:

Higher blood sugar
More fat storage
Rising risk of Type 2 diabetes

3. Fat Storage & Belly Weight

Excess sugar gets stored as fat — especially around the abdomen, which increases heart disease risk.

4. Inflammation

Sugar triggers chronic inflammation, contributing to:

Arthritis
Heart disease
Brain aging
Cancer risk

Sugar & Diabetes: The Connection

Diabetes is not caused by sugar alone — but sugar is the biggest driver of insulin resistance.

When the body constantly handles sugar surges:

The pancreas becomes overworked
Insulin stops working effectively
Blood glucose stays high
Type 2 diabetes develops

This leads to:

Nerve damage
Vision loss
Kidney disease
Heart disease

This is why sugar moderation is one of the most powerful tools for preventing diabetes.

Hidden Sugars You May Be Eating Daily

Many people consume sugar without realising it:

Food	Hidden Sugar
Flavoured yogurts	Up to 20g
Granola & cereal	15–30 g
Fruit juice	As much as cola
Salad dressings	5–10 g per serving
Protein bars	10–25 g

Even “low-fat” foods often replace fat with sugar.

The Brain on Sugar

Sugar overstimulates dopamine — the same reward pathway as addictive drugs.

That’s why:

You crave more
You feel out of control
You feel tired and irritable without it

Reducing sugar improves:

Focus
Mood stability
Memory
Energy