Eating too much sugar is one of the reasons why you gain weight quickly and accumulate excess fat in your body. The excess sugar is the excess calories. Eating a lot of sugar combined with a low protein or low fiber diet will make the condition even more serious. When the body lacks sugar, it will produce more insulin. Over time, the excess insulin produced can lead to insulin resistance and affect the fat-burning process.
In fact, besides weight gain, there are other signs that indicate you are consuming too much sugar.
Constant craving for sweet foods
If you have a diet high in sugar, the craving for sweet foods will increase. When you consume a lot of sugar, your body will have a hormone reaction similar to addictive substances, meaning the more sugar you eat, the more your body will crave sugar. At that point, you will try any means to satisfy your craving.
Unusual mood swings or feeling tired
If your mood is constantly changing, the cause may be that you are consuming too much sugar.
When the sugar level in your blood decreases from eating less sugar than normal, it can lead to fatigue and irritability.
When the sugar level in your body is maintained at a stable level, your body’s energy is stable and all activities run smoothly. Meanwhile, if you consume too much sugar, the blood sugar level will rise quickly after eating and then drop rapidly, causing mood swings and tiredness.
Redness and acne-prone skin
Some people are sensitive to an increase in insulin when a large amount of sugar is ingested into their bodies. It can reduce hormone levels and cause redness and acne breakouts.
The redness is most noticeable in areas such as the forehead, nose, cheeks, and chin. Over time, if you continue to consume a large amount of sugar, the skin will become more red, and you may even be able to see visible blood vessels.
Digestive issues
Eating too much sugar can also lead to digestive problems such as constipation, diarrhea, and stomach pain. The reason is that sugar can stimulate the intestines and cause uncomfortable symptoms.
Sugar affects the gut’s microbial system, causing harmful bacteria to grow faster and disrupting the balance of gut bacteria. The imbalance of gut microbiota can lead to metabolic issues, reduce the body’s ability to process lipids and cholesterol.
Consuming too much sugar can make diseases such as irritable bowel syndrome and ulcerative colitis more severe.
Tooth decay
When you consume a lot of sugary foods, the risk of tooth decay increases. Food particles get stuck between your teeth and are consumed by bacteria. They produce acid and cause tooth decay. In addition, acid released from leftover food molecules on the teeth combined with saliva can form plaque. If these plaques are not removed, the teeth will be damaged. The more sugar you consume, the faster this process occurs, and the weaker your dental health becomes.
How much sugar should you consume daily?
According to the World Health Organization (WHO), the daily sugar consumption should be below 10% of the total food intake, which is equivalent to about 7 teaspoons of sugar.
Also, it should be noted that 4 grams of carbohydrates are equal to 1 teaspoon of sugar.
According to the American Heart Association’s recommendations, women and children should not consume more than 6 teaspoons of sugar per day. Meanwhile, men should not consume more than 9 teaspoons of sugar per day.
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