Buenos Aires, 19 abril (NA) — Sugar and refined flour consumption in Argentina and Spain far exceeds World Health Organization recommendations, with average daily intake reaching up to 111.2 grams per person in Spain—more than four times the advised limit of 25 grams—according to data cited by health experts across multiple media outlets.
The WHO advises limiting free sugars to less than 10% of total daily caloric intake, noting that reducing consumption below 5% offers additional health benefits, yet real-world consumption patterns show widespread overreliance on ultraprocessed foods containing hidden sugars and refined carbohydrates.
Dr. Susana Fuentes, a clinical medicine and diabetology specialist (M.N. 92.619), warned that when sugar and refined flours become dietary staples, they displace fiber-rich, satiating foods and create conditions conducive to weight gain, insulin resistance, and eventually type 2 diabetes.
“The problem isn’t an isolated food or a single meal,” Fuentes said. “It begins when these products form the foundation of daily eating and push out options with more fiber, better satiety, and lower glycemic impact.”
She explained that rapid absorption of added sugars and refined flours causes glucose spikes, prompting the pancreas to release excess insulin; repeated over time, this can impair the body’s response to the hormone—a process known as insulin resistance.
External signs often mistaken for normal include hunger shortly after eating, frequent cravings, fatigue, post-meal drowsiness, abdominal fat accumulation, and difficulty losing weight—symptoms that can progress silently for years.
Aurelio Rojas, a cardiovascular health specialist and digital wellness communicator cited in both ABC and Noticias de Gipuzkoa, emphasized that eliminating added sugar and refined flour can trigger measurable physiological changes within 24 hours, according to health habit experts.
Rojas linked chronic overconsumption to more than 40 adverse health effects, including obesity, visceral fat accumulation, type 2 diabetes, cardiovascular disease, hypertension, elevated triglycerides, reduced HDL cholesterol, systemic inflammation, and increased risk of heart attack and stroke by up to 30%.
Neurological and mental health impacts include hippocampal damage, brain fog, memory issues, depression, and reward-circuit activation resembling addiction, while long-term risks extend to cancer, gout, acne, migraines, and reduced life expectancy.
In Spain, children’s sugar consumption exceeds already high adult averages, with estimates placing daily intake between 71.5 and 111.2 grams—far above the WHO’s 25-gram guideline.
The problem is compounded by widespread use of refined flours in industrial breads, pastries, snacks, flavored yogurts, cereals, dressings, and plant-based milks, many of which are marketed as healthy despite high added sugar content.
Rojas also cautioned against “light” products, noting they often replace fat with sugar, additives, and starches, undermining their perceived health benefit.
Experts across sources agree that prioritizing fresh, minimally processed foods—such as fruits, vegetables, legumes, fish, and olive oil—aligns with the Mediterranean diet and offers proven cardiovascular benefits.
Reducing ultraprocessed food intake and reading nutrition labels are practical steps individuals can take to mitigate metabolic and cardiovascular risks associated with dietary sugar and refined flour overconsumption.
How quickly can the body respond to cutting out sugar and refined flour?
According to health habit experts cited by Aurelio Rojas, eliminating these substances can provoke rapid and profound changes in the body within the first 24 hours.
Why do “light” or low-fat products sometimes worsen health outcomes?
Many “light” products replace fat with added sugar, additives, and starches, which can negate any benefit from reduced fat content and may worsen metabolic impact.
What are the early warning signs of insulin resistance that people often overlook?
Frequent hunger soon after meals, cravings, fatigue, post-meal sleepiness, abdominal weight gain, and difficulty losing weight are common but often dismissed symptoms of developing insulin resistance.