Sugar is often used in food and beverages to enhance their taste and make them more appealing. While this condiment provides a quick energy boost, excessive consumption can have adverse effects on one’s health.
Overloading your body with sugar over an extended period can lead to insulin resistance and systemic inflammation. This inflammation may trigger digestive issues, type 2 diabetes, and other chronic illnesses, negatively impacting your quality of life.
According to Vnexpress, the American Heart Association recommends daily sugar intake limits: no more than 6 teaspoons for children and women, and no more than 9 teaspoons for men. Notably, children under 2 years old should not consume any sugar.
Here are some signs that you may be consuming too much sugar:
Cravings for Sweets, Increased Appetite, and Frequent Hunger
If you find yourself constantly craving sweets, it might be a sign that you’re consuming too much sugar. Over time, your body becomes accustomed to the sweet taste, and a vicious cycle begins. The “happiness hormone,” dopamine, increases when you eat sugary foods, but this very increase also makes you crave more sugar. As a result, the more sweets you eat, the more you want them.
Additionally, some sugar substitutes, believed by many to be healthier options, can actually intensify these cravings.
Consuming large amounts of sugar can also make you hungrier sooner. Sugar is high in calories but usually lacks fiber and healthy fats, leaving you unsatisfied for longer. As your body quickly burns through the sugar, you’re likely to feel hungry again soon after eating.
Excess sugar also affects leptin, the hormone responsible for suppressing hunger, making you feel the need to eat more.
Fatigue and Lack of Energy
A 2020 study by the University of Kansas revealed that a high sugar intake can lead to various issues, including inflammation, low mood, and even depression. A sugar-heavy, protein-and-fat-light meal can cause a rapid spike in blood sugar levels, followed by a quick crash, leaving you feeling tired and hungry again within 30 minutes.
Skin Problems
A diet high in sugar can lead to skin issues such as acne and wrinkles. Excess sugar in the body can cause insulin resistance, which promotes acne development. Additionally, the breakdown of excess sugar produces advanced glycation end products (AGEs), which accelerate the aging process, especially in the skin, leading to an increased formation of wrinkles.
Dental Issues
Sugar is a favorite food for oral bacteria, and overindulging in sugary treats is a leading cause of dental problems like tooth decay. To prevent dental issues, it’s important not only to reduce sugar intake but also to rinse your mouth after consuming sweets.
Instead of reaching for sugary snacks, opt for fresh fiber-rich produce, tea, or sugar-free gum to satisfy your sweet tooth.
Digestive Distress
Consuming large amounts of sugar can disrupt your digestive system, leading to issues like constipation, diarrhea, and stomach aches. Sugar can cause an imbalance in your gut microbiome by promoting the growth of harmful bacteria, affecting your body’s ability to metabolize lipids and cholesterol.
For individuals who have undergone gastric surgery, excessive sugar intake can exacerbate conditions such as ulcerative colitis, irritable bowel syndrome, and Crohn’s disease.
High Blood Pressure
A 2014 study by Griffin Hospital found a link between the consumption of sugary drinks and high blood pressure, increasing the risk of hypertension. High blood sugar can damage the lining of blood vessels, allowing cholesterol to stick to the vessel walls. This hardening of the arteries contributes to elevated blood pressure.
