Do you feel sleepy and irritable, do you lack energy? Weight relentlessly shows extra pounds, and you still want to eat something sweet? These can be warning signs that you are eating too much sugar.
How does sugar work on the body?
Sugars are an important source of energy and should not be completely eliminated from your diet. It is worth remembering, however, that there are good and bad sugars, and we can not only do without the latter, but we should also avoid them.
Fructose in fruits and vegetables and lactose in dairy products are natural sugars that we should not be afraid of. The worst for our health is sugar added to many processed products, as well as the one in sweets, sweetened juices and carbonated drinks. – He’s sneaky because it can hide under over 60 different namesthat’s why we often eat more than we think – we read on the EverydayHealth.com portal.
- See also: Sugar – types, impact on health. The negative effects of consuming sugar
The added sugars are anything that is added to foods to give it a sweet taste, including honey and maple syrup. Although they may be more healthy than table sugar, they still provide more calories, but few vitamins and minerals, says Jessica Cording, a health coach in New York.
According to Harvard Health Publishing, when we eat sugar, most of it is broken down and absorbed in the small intestine. Specialized enzymes attack larger molecules and convert them into three simple sugars: glucose, galactose and fructose.
Can’t concentrate? Do you need to focus and are still distracting? Reach for dietary supplements that improve memory and concentration. You will find them at attractive prices in Medonet Market.
The liver and muscles store some glucose as glycogen. However, as glucose enters the bloodstream, the level of glucose in the blood rises. In response, the pancreas secretes insulin to help the glucose get where it goes in the body. If we consume large amounts of added sugar, cells can become resistant to insulin over time.
- Read: 6 foods that lower blood sugar. You definitely have them in the kitchen
Eating too much sugar is also linked to weight gain and obesity, risk factors for heart disease, non-alcoholic liver disease and cancer, according to a study published in November 2016 in the journal Nutrients. “Excessive consumption of added sugars affects our energy, mood, weight and risk of disease,” says Jessica Cording.
If your diet does not contain enough fruits and vegetables, if you are not eating balanced meals of lean protein, healthy fat and unrefined carbohydrates, it is possible that the added sugars will replace the healthy foods, as a result – you are probably not only missing vitamins, minerals and fiber, but excess sugar also manifests itself in other ways – negative to your health and well-being.
Are you eating too much sugar? Warning signs
How can we check if we are eating too much sugar? Here are 12 warning signs that must not be ignored:
- Increased hunger and weight gain. If you consume a lot of extra calories from sugars, increased hunger is one of the first symptoms. Sweet foods taste good, but don’t fill the stomach to their best satisfaction. The body burns sugar quickly and hunger increases, which can lead to compulsive snacking.
- Irritation and bad mood. If you feel irritable or nervous, stress may not be the only reason – it may be that you are eating too much sugar. A study published in January 2020 in the journal Medical Hypotheses suggests that eating added sugars may promote inflammation, worsen your mood and lead to symptoms of depression. “A high sugar meal or snack without protein or fat will raise your blood sugar levels quickly, but as your body rushes to process it all, your energy levels drop, making you feel lethargic and irritable,” says Cording.
- Fatigue and low energy. Sugar is easily absorbed and digested, so if you are feeling tired it could be because of the amount of sugar you are getting in your diet. Sugar is a very poor energy provider, so no matter how much you eat, after 30 minutes you will be hungry again, with little energy.
- Foods aren’t sweet enough. If you’ve noticed that your food doesn’t taste as sweet as it used to be, or if you need to add sugar to your dishes to make them taste good, it may be because you have too much sugar in your diet. Try healthier alternatives, e.g. change the flavored yoghurt to natural. Using sugar replacers can also increase your cravings for sweets – that’s how our brains work.
- Appetite for sugar. If you’re craving sweets, you may be addicted to the well-being that sugar has on your brain. Sugar attacks the brain’s pleasure center, causing the so-called ‘happiness hormone’ dopamine to rise.
- High blood pressure. If you have been diagnosed with high blood pressure, it may be because you have too much added sugar in your diet. According to studies, the consumption of sugar-sweetened beverages is significantly associated with high blood pressure and an increased incidence of hypertension. Scientists believe that high glucose levels can damage the lining of our blood vessels, making it easier for lipids such as cholesterol to stick to the walls of our blood vessels.
- Acne and wrinkles. If you’re struggling with acne, it’s worth considering how much added sugar you eat. Another sign of this may be… wrinkles. Advanced glycation end products, which are excess sugar products, promote skin aging, notes the author of a March 2020 article in “Nutrients”.
- Arthralgia. If you notice pain in your joints, it doesn’t necessarily have to be age. Research shows that regular consumption of sugar-sweetened soda is associated with an increased risk of RA in some women. Eating too much sugar can lead to systemic inflammation, which can lead to joint pain.
- Problems with sleeping. If you are having trouble falling asleep or sleeping, you should take stock of what you eat. According to a study of 300 students, published in August 2019 in the American Journal of Lifestyle Medicine, poor sleep quality is significantly associated with a higher intake of added sugars.
- Digestive problems. If you have stomach aches, cramps, or diarrhea, there could be many causes, but one possible culprit could be excess sugar consumed. If high-sugar foods are replacing fruits, vegetables, and whole grains that offer fiber, constipation can also be a problem.
- Brain fog. Problems with mental clarity, focus and concentration, and memory can be the result of consuming too much of the added sugars. Although glucose is the main source of fuel for the brain, excessive amounts can cause hyperglycemia or high blood glucose levels and cause inflammation in the brain and negatively impact cognition.
- Dental cavities. The bacteria in our mouths like to eat simple sugars, so if your dentist finds more cavities or if you’ve been diagnosed with gum disease, it could mean you’re eating too much added sugar.
To reduce sugar consumption without having to give up your favorite sweets, try Zero Torras sugar-free white chocolate 100g or Organic dark chocolate 62% cocoa with Torras almonds 150g. Medonet Market also offers Cookies without added Florbu sugar, which are a healthy and nutritious snack even for diabetics.
We encourage you to listen to the latest episode of the RESET podcast. This time, we asked Orina Krajewska what, according to her, a holistic approach to health is. How to combine the three aspects – body, spirit and mind to enjoy balance and good health? You will hear about this and many other aspects of the topic in the latest episode of our podcast.