The World Health Organization recently recommended a sharp drop in sugar intake . Just 5 percent of calories should ideally come from added sugars, the WHO advises; down from 10 percent.
This translates to about 6 teaspoons of added sugar a day, or about the amount in one 8-ounce bottle of sweetened lemon iced tea. The average American consumes almost quadruple the WHO recommendation-22 teaspoons of added sugar a day.
It is not surprising that most of us have a sweet tooth and love to eat sugary foods. Not only children,but many adults too have habit of eating more sugar than necessary.
Moreso, apart from naturally occurring sugar in foods like fruits, many foods and beverages have sugar added to them, which can contribute to problems like weight gain and obesity, diabetes and heart disease.
The American Heart Association (AHA) says that the major sources of added sugars are:
*Soft drinks
*Soft drinks
*Candy
*Cakes and pies
*Cookies
*Dairy desserts like ice cream
*Fruit drinks like fruit punch
Watch for these signs you might be eating too much sugar.
1. Tiredness & Lack of energy
A constant feeling of tiredness or fatigue is one of the biggest signs you’ve got too much sugar in your diet.
A constant feeling of tiredness or fatigue is one of the biggest signs you’ve got too much sugar in your diet.
Although high-sugar foods can give you a big carbohydrate boost and temporarily lend a feeling of increased energy, the crash that comes afterward is a daunting one. Feeling tired all the time may be a sign that it’s time to reexamine your diet to see if you’re eating (or drinking) too much sugar. There could be other reasons you are feeling tired and you can read about them in my article about the 6 reasons you’re tired all the time and how to beat fatigue.
2. Sugar/Carb Cravings/constant hunger
If you find yourself craving the sweet flavor of sugary snacks on a daily basis, chances are you’ve become a sugar addict.
If you find yourself craving the sweet flavor of sugary snacks on a daily basis, chances are you’ve become a sugar addict.
Sugar consumption can create a chain reaction of sugar cravings because it is so sweetly addictive. If you hear the carbs calling your name with every move you make, you could be in the throes of a deep sugar addiction.
High blood sugar prevents glucose from entering cells. As a result, the body doesn’t receive energy and asks for food again and again : it’s a vicious circle.
3. Frequent colds and flu
If you find yourself falling ill more often than you used to, it could be due to having excessive sugar in your diet.
If you find yourself falling ill more often than you used to, it could be due to having excessive sugar in your diet.
If every virus that goes around seems to find you and make you sick, it could be due to your penchant for sugary treats.
Consumption of too much sugar can weaken your immune system, making your body’s natural ability to fight off colds, flu viruses, and even chronic disease weaker than it would be if you avoided foods with added sugars.
4. Anxiety or depression/Mood Swing
Just as eating a lot of sugar can make your body physically crash, it can make you emotionally crash, as well.
Just as eating a lot of sugar can make your body physically crash, it can make you emotionally crash, as well.
Once sugar’s energy-boosting effects have worn off, the physical fatigue of the “sugar crash” may be accompanied by psychological fatigue. Feelings associated with depression, such as lethargy, sadness, and social withdrawal, may be experienced by sugar addicts.
Feelings of anxiety , such as nervousness, feelings of impending doom, and constant worry, may also be a sign that your sugary diet needs adjustment.
If you notice being irritated or frustrated after eating something sugary, you are probably consuming too much to begin with.
In order to function properly, the brain needs a steady supply of chemicals like glucose and insulin. But when your brain gets an excess amount of these chemicals, it leads to restlessness and anxiety.
After eating sugary food, you soon experience the well-known sugar “crash”. This can cause feelings associated with depression, such as lethargy, sadness and social withdrawal.
A 2015 study published in the American Journal of Clinical Nutrition reports that a high glycemic index diet is one of the risk factors for depression in postmenopausal women.
These symptoms of low mood and depression can be avoided by limiting your sugar consumption as well as focusing on activities to beat stress, such as meditation, quality sleep or a simple walk.
5. Skin and feet problems (including dark circles under your eyes)
Sugar has an inflammatory effect on the body when it is eaten, so it can also contribute to inflammatory skin problems.
Sugar has an inflammatory effect on the body when it is eaten, so it can also contribute to inflammatory skin problems.
If you find yourself suffering from acne, rosacea ,
eczema, or even just excessive oiliness or dryness, sugar could be to blame. Some people find that cutting sugar out of their diets greatly improves their skin problems (not to mention their overall health).
eczema, or even just excessive oiliness or dryness, sugar could be to blame. Some people find that cutting sugar out of their diets greatly improves their skin problems (not to mention their overall health).
Acne breakouts, dry skin, dark circles under the eyes and many other skin problems can occur due to your habit of eating sugary foods .
Sugar has an inflammatory effect on the body, so it contributes to inflammatory skin problems.
Sugar has an inflammatory effect on the body, so it contributes to inflammatory skin problems.
Plus, high sugar intake leads to a process known as glycation, which can accelerate the aging process and make your skin more likely to sag and develop wrinkles.
According to Dr. Sherri Greene , a podiatrist in New York City, sugar could also have an inflammatory effect on your feet. This inflammation could appear in your foot as plantar fasciitis , which causes pain in the thick band of tissue that runs across the bottom of your foot, in your heel, or elsewhere in your foot.
Also, much sugar consumption can also cause adrenal fatigue and there are people who believe that one of the signs of adrenal fatigue is dark circles under the eyes.
6. Weight problems
The human body is set up to accommodate a limited amount of sugar. When the body has had its fill and the sugar keeps pouring in, the sugar calories end up being converted to and stored as body fat.
The human body is set up to accommodate a limited amount of sugar. When the body has had its fill and the sugar keeps pouring in, the sugar calories end up being converted to and stored as body fat.
This can quickly lead to weight problems like obesity—and weight problems carry a risk for a host of health problems, such as high blood cholesterol levels, cardiac problems , sleep apnea , and more.
Sugar also suppresses satiety and increases ghrelin, the hunger hormone.
Sugar also suppresses satiety and increases ghrelin, the hunger hormone.
This means you end up eating more.
A 2006 study published in the International Journal of Obesity found that regular intake of sugar-sweetened beverages increases the risk of obesity.
A 2006 study published in the International Journal of Obesity found that regular intake of sugar-sweetened beverages increases the risk of obesity.
In a 2013 review of 68 different studies published in the British Medical Journal, researchers found that intake of sugars is a determinant of body weight in free living people consuming diets with no strict control of food intake.
Also, the data suggests that the change in various measures of body fatness that occurs with modifying intake of sugars results from an alteration in energy balance rather than a physiological or metabolic consequence of monosaccharides or disaccharides.
7.You're tired throughout the day.
You may get a high when you eat sugar. But what goes up must come down. So that rise in your blood sugar will eventually crash, leaving you with an energy slump. You'll feel wiped out and sluggish, looking for sweets to help you regain that sugar high. To curb sugar cravings, try to get more fiber and protein in your diet, nutrients which promote "real" energy. That's because fiber and protein keep you fuller longer since they digest more slowly. And they don't cause your blood sugar to rise and fall like foods high in sugar. Opt for proteins like eggs and lean chicken, and fiber-filled fare like fruits, veggies and whole grains.
You may get a high when you eat sugar. But what goes up must come down. So that rise in your blood sugar will eventually crash, leaving you with an energy slump. You'll feel wiped out and sluggish, looking for sweets to help you regain that sugar high. To curb sugar cravings, try to get more fiber and protein in your diet, nutrients which promote "real" energy. That's because fiber and protein keep you fuller longer since they digest more slowly. And they don't cause your blood sugar to rise and fall like foods high in sugar. Opt for proteins like eggs and lean chicken, and fiber-filled fare like fruits, veggies and whole grains.
8. You're constantly breaking out.
Too much sugar can do a number on your skin. If you're among those sensitive to the rise in insulin you get from eating sugar, your raging hormones can trigger acne breakouts. So if you're suffering from skin that's less than stellar, see if sugar is the culprit.
Too much sugar can do a number on your skin. If you're among those sensitive to the rise in insulin you get from eating sugar, your raging hormones can trigger acne breakouts. So if you're suffering from skin that's less than stellar, see if sugar is the culprit.
9. Your brain is in a fog or poor memory.
A lot of factors impact forgetfulness like lack of sleep or stress. But sugar is a culprit, too. Yes, your brain needs a steady supply of blood glucose to function properly. But you don't want a quick rise in blood sugar and then a sharp decline, which is what happens when you consume added sugar.
A lot of factors impact forgetfulness like lack of sleep or stress. But sugar is a culprit, too. Yes, your brain needs a steady supply of blood glucose to function properly. But you don't want a quick rise in blood sugar and then a sharp decline, which is what happens when you consume added sugar.
Poor concentration and memory loss can also be due to high sugar consumption.
High doses of sugar lead to a rapid increase in your blood sugar level, which in turn prevents glucose from entering cells, including brain cells. Without glucose, the brain lacks the energy needed to function properly. This can cause trouble concentrating, remembering and making decisions.
A 2012 study published in the Journal of Physiology reports that a diet high in fructose affects learning and memory by slowing down the brain.
High doses of sugar lead to a rapid increase in your blood sugar level, which in turn prevents glucose from entering cells, including brain cells. Without glucose, the brain lacks the energy needed to function properly. This can cause trouble concentrating, remembering and making decisions.
A 2012 study published in the Journal of Physiology reports that a diet high in fructose affects learning and memory by slowing down the brain.
In addition, too much sugar can reduce proteins in the body that are necessary for memory and responsiveness. This can cause trouble remembering little things.
10.Poor Oral Health
Sugar is not at all good for your oral health. It is one of the reasons behind gum disease and cavities.
Sugar is not at all good for your oral health. It is one of the reasons behind gum disease and cavities.
Several bacteria naturally grow in your mouth, and when you eat sugary foods, you are giving the bacteria a chance to thrive and multiply, leading to cavities.
Also, your strong craving for sugar can be the
reason behind bad breath.
Also, your strong craving for sugar can be the
reason behind bad breath.
A 2003 study published in the American Journal of Clinical Nutrition found that sugar and other fermentable carbohydrates cause the bacteria inside the mouth to produce acid and lower the pH level, thus causing tooth demineralization.
To maintain oral health, the key is to brush your teeth after meals, especially when you’ve eaten sugary foods.
11.Heart Problems
If you suffer from some kind of heart problem, the culprit could be the high level of sugar in your diet. A sugary diet has the potential to wreak havoc on your heart, as it can cause high blood pressure as well as high cholesterol.
If you suffer from some kind of heart problem, the culprit could be the high level of sugar in your diet. A sugary diet has the potential to wreak havoc on your heart, as it can cause high blood pressure as well as high cholesterol.
A 2008 study published in the Journal of Hypertension reports that a high-sugar diet leads to a greater increase in cardiac dysfunction and mortality in hypertensive rats as compared to a low-carbohydrate or high-starch diet.
A later 2010 study published in the Journal of the American Society of Nephrology suggests that high fructose intake in the form of added sugar is associated with higher blood pressure among U.S. adults without a history of hypertension.
High blood pressure makes your heart and arteries work harder, which increases the risk of heart disease, heart attacks, strokes and other serious coronary conditions.
Apart from high blood pressure, a sugary diet also raises your cholesterol level. The fructose in sugar increases your low-density lipoprotein (LDL or ‘bad’ cholesterol) level as well as constricts your arteries.
A 2014 study published in Open Heart reports that people who eat 25 percent or more of their calories from added sugars are at a three times greater risk of death from cardiovascular disease.
12.Getting Sick Frequently
Another sign that you are eating too much sugar is a tendency to get sick more often.
Another sign that you are eating too much sugar is a tendency to get sick more often.
Sugar intake has a negative impact on the immune system. It competes with vitamin C for space in your white blood cells, resulting in weakened immunity.
When your immune system is weak, your body is less able to fight off harmful microbes and you are more vulnerable to the common cold, flu and other infections.
When your immune system is weak, your body is less able to fight off harmful microbes and you are more vulnerable to the common cold, flu and other infections.
Additionally, sugar intake is linked to vascular damage due to high blood sugar levels. This can have a negative effect on blood circulation in the body and inhibit healing of wounds and cuts.
13.Poor Liver Function
A diet high in sugar can also affect your liver health.
Sugar is mainly made up of glucose and fructose, both of which are metabolized in the liver and converted into lipids. When you eat more sugar, your liver has to work harder. Also, the overproduction of lipids can further affect your liver function.
A diet high in sugar can also affect your liver health.
Sugar is mainly made up of glucose and fructose, both of which are metabolized in the liver and converted into lipids. When you eat more sugar, your liver has to work harder. Also, the overproduction of lipids can further affect your liver function.
Plus, the spike in insulin in the body due to sugar intake can cause inflammation and scarring in the liver. In fact, it can increase the risk of nonalcoholic fatty liver disease.
A 2008 study published in the Journal of Hepatology found that fructose consumption is a risk factor for nonalcoholic fatty liver disease.
A later 2013 study published in the World Journal of Gastroenterology also found that fructose is a key player in the development of fatty liver disease.
14.Blurred vision
Blurred vision is also the result of a dehydrating effect due to high blood sugar — it also affects the cells of the eye.
As a result, they deform and the eye loses its ability to focus properly.
Blurred vision is also the result of a dehydrating effect due to high blood sugar — it also affects the cells of the eye.
As a result, they deform and the eye loses its ability to focus properly.
15.Impotence
Difficulties maintaining an erection can also occur against a background of high blood glucose. A healthy erection requires healthy nerves, good blood flow, and proper balance of hormones. Yet an excess of sugar in the blood can adversely affect each of these systems.
Difficulties maintaining an erection can also occur against a background of high blood glucose. A healthy erection requires healthy nerves, good blood flow, and proper balance of hormones. Yet an excess of sugar in the blood can adversely affect each of these systems.
16.Slow healing of wounds and cuts
This happens due to vascular damage as a result of high sugar levels. This leads to a worsening of blood circulation, especially in limbs, and insufficient nutrition of tissues.
This happens due to vascular damage as a result of high sugar levels. This leads to a worsening of blood circulation, especially in limbs, and insufficient nutrition of tissues.
17 .Infectious diseases
Urinary tract infections (UTIs) and yeast infections can occur in both men and women. Yet much more often they’re found in women with high sugar levels and diabetes. A large amount of sugar creates a favorable environment for the reproduction of yeasts and bacteria.
Urinary tract infections (UTIs) and yeast infections can occur in both men and women. Yet much more often they’re found in women with high sugar levels and diabetes. A large amount of sugar creates a favorable environment for the reproduction of yeasts and bacteria.
18.Dry mouth, excessive thirst
A dry mouth and strong thirst are responses to severe fluid loss. The hypothalamus, which assesses the level of dehydration and causes thirst, sends a corresponding signal to the brain. Of course, you cannot refuse to drink, but it’s better if you choose water or tea without sugar.
A dry mouth and strong thirst are responses to severe fluid loss. The hypothalamus, which assesses the level of dehydration and causes thirst, sends a corresponding signal to the brain. Of course, you cannot refuse to drink, but it’s better if you choose water or tea without sugar.
19.Frequent urination
If the blood sugar is too high, the kidneys cannot reabsorb fluid. Therefore, the body, trying to equalize the glucose concentration in the blood and in the cells, dissolves blood with intracellular fluid, thus bringing the concentration of glucose to normal . This results in frequent urination.
If the blood sugar is too high, the kidneys cannot reabsorb fluid. Therefore, the body, trying to equalize the glucose concentration in the blood and in the cells, dissolves blood with intracellular fluid, thus bringing the concentration of glucose to normal . This results in frequent urination.
20. Diabetes
Eating too much sugar or sugary foods can cause weight gain, and weight gain can increase your risk for developing type II diabetes.
Eating too much sugar or sugary foods can cause weight gain, and weight gain can increase your risk for developing type II diabetes.
Even if you haven’t ever been diagnosed as full-on diabetic, many people are “ pre-diabetic ” and don’t even realize it. If you find yourself constantly thirsty or hungry in spite of regular eating and hydration and feel flushed after a sugar binge or extremely weak and “off” when you skip a meal, you may wish to talk to your doctor about your diabetes risk. There are other
early warning signs of diabetes that you shouldn’t ignore.
early warning signs of diabetes that you shouldn’t ignore.
Tips to reduce your sugar intake:
Instead of sugary drinks, opt for plain *water to quench your thirst.
Instead of sugary drinks, opt for plain *water to quench your thirst.
*Avoid foods labeled fat-free or reduced-fat. Such products are often filled with added sugar to make them taste better.
*When buying any kind of prepackaged food, always read the ingredient list for added sugars.
*Choose whole foods over processed foods that contain added sugar.
*Lead a healthier, less-stressed lifestyle to reduce your cravings for sugary foods.
*Swap sugary foods for healthier alternatives like fruits.
*Start your morning with a healthy breakfast, not one that’s loaded with sugar.
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