The Sugar Episode Every Man Needs to Hear – Part 1: Episode 211

Episode Overview

Hey there again, it’s me Dietitian Dude David Orozco. In this episode I examine where added sugar is really hiding in a man’s diet, why your sweet tooth may be genetic, and what 12 studies say about the health effects of excess added sugar. From heart disease and fatty liver to testosterone and cognitive function. This is Part 1 of a two-part sugar series, and this episode breaks down the science with some important nuances: association vs. causation, weight-inclusive framing, and an anti-shame approach to building awareness around sugar intake. I’m gonna share some personal stories from my restaurant consulting days, introduce Mark (the traveling sales executive unknowingly eating 117 grams of added sugar a day), and connect it all to the One Small Bite philosophy of small.

Nomenclature – Carbohydrates, Sugar, and Added Sugar

The episode starts by clearing up the confusion between carbohydrates, sugar, and added sugar. Carbohydrates are a macronutrient, which is the body’s preferred fuel source for the brain and muscles. Natural sugars found in food like fructose in fruit, lactose in milk, glucose in vegetables, come packaged with fiber, vitamins, and minerals that slow absorption. Added sugar is any sugar put into food during processing, even when you make something at home. Manufacturers might use high fructose corn syrup, cane sugar, honey, molasses, maple syrup, brown rice syrup, or other sugars, but with no fiber or nutrients to slow the hit on your gut. And I drop the bomb with the average American adult consumes about 17 teaspoons (71 grams) of added sugar per day, mostly from sources that don’t taste sweet.

Where Added Sugar Hides

I’ll walk you through the everyday foods where added sugar accumulates for men who think they’re eating well: granola (10-18g per 1/3 cup), flavored yogurt (16-20g per 6-oz container), barbecue sauce (6-7g per tablespoon), protein bars (17-19g — “adult candy bars in disguise”), and sweetened beverages including chain restaurant smoothies that can contain up to 160 grams of sugar. And of course I’ll share how early in my career I consulted for the restaurant industry, doing nutrient calculations, and one major chain was (continues to this day) adding a 1/4 – 1/2 cup of sugar to some of their smoothies.

How Much Is Too Much, and Mark’s 117-Gram Day

The AHA recommends men consume no more than 36 grams (9 teaspoons) of added sugar per day. The WHO recommends under 5% of calories, which is 30 grams for a man eating 2,400 calories. The episode introduces Mark, a 49-year-old sales executive from episode 193, who travels three to four days a week. Walking through a typical day — hotel breakfast pastries, airport salad with sweet dressing, a protein bar, teriyaki-glazed steak, and a cocktail — Mark hits 117 grams of added sugar without eating candy or dessert. David emphasizes that none of these foods are “bad” — this is just math and awareness.

Is Your Sweet Tooth Genetic?

Genes called TAS1R2 and TAS1R3 code for the sweet taste receptor. A 2025 Korean study found that men with the TT genotype of TAS1R2 perceived sweetness more intensely than those with the C allele. David introduces Brené Brown’s framework — “your genes might load the gun, but your daily choices, your environment, pull the trigger” — and explains how societal pressure and shame around food choices exemplify how environment pulls that trigger. The episode reframes sweet tooth genetics: having high sweet sensitivity might actually help, since those men get satisfied faster with less sugar. David connects this to vulnerability and the courage to resist habits driven by the need to belong.

The Alimentar Men’s Community

In the Alimentar Community we have offer weekly goals and challenges to encourage and motivate guys through their health journey. We have both online and in-person, and support each other through successes and challenges. We host monthly in-person get-togethers including cooking classes, walks, hikes, and fitness challenges. And we’re building an IRL community to combat the digital and ever growing disconnected age. Come join us today!

Tailgate Cookout

Resources

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References

• Chiavaroli, L., et al. (2019). “Relation of Total Sugars, Sucrose, Fructose, and Added Sugars With the Risk of Cardiovascular Disease: A Systematic Review and Dose-Response Meta-analysis of Prospective Cohort Studies.” Mayo Clinic Proceedings. https://www.sciencedirect.com/science/article/pii/S0025619619306147/
• Qin, P., et al. (2021). “Sugar- and Artificially Sweetened Beverages Consumption Linked to Type 2 Diabetes, Cardiovascular Diseases, and All-Cause Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies.” Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8402166/
• Sluik, D., et al. (2023). “Consumption of sugar sweetened beverages, artificially sweetened beverages and fruit juices and risk of type 2 diabetes, hypertension, cardiovascular disease, and mortality: A meta-analysis.” PLOS Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10050372/
• Rippe, J.M. & Angelopoulos, T.J. (2016). “Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding.” Advances in Nutrition. https://pubmed.ncbi.nlm.nih.gov/27827899/
• Johnson, R.J., et al. (2018). “Fructose and Sugar: A Major Mediator of Nonalcoholic Fatty Liver Disease.” Journal of Hepatology. https://pmc.ncbi.nlm.nih.gov/articles/PMC5893377/
• Tianjin Cohort Study: “Added sugar intake and its forms and sources in relation to risk of non-alcoholic fatty liver disease.” British Journal of Nutrition. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/added-sugar-intake-and-its-forms-and-sources-in-relation-to-risk-of-nonalcoholic-fatty-liver-disease/D6D3AF01E40F4290C451961A2A9426F3
• Effects of sugar on testosterone — Narrative review. Exploration of Endocrine and Metabolic Diseases. https://www.explorationpub.com/Journals/eemd/Article/101468
• Korean TAS1R2 study (2025). “Sweet Taste Receptor Genetic Variation TAS1R2 rs35874116 Is Associated with Dietary Quality in a Korean Population.” PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC13118574/
• Malaysian TAS1R2/TAS1R3 study (2025). “Genetic and physiological influences on sweet taste preference among young adults in Malaysia.” ScienceDirect. https://www.sciencedirect.com/science/article/abs/pii/S0950329325002010
• Genetic Variants Influencing Taste Perception review (2025). PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC13468555/
• NAFLD and cognitive impairment: “Nonalcoholic fatty liver disease and cognitive impairment: A prospective cohort study.” PLOS One. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10104321/
• MOSH Syndrome: “MOSH Syndrome (Male Obesity Secondary Hypogonadism): Clinical Assessment and Possible Therapeutic Approaches.” PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946259/