Literally any food product you buy today possesses sugar. This means that you’re probably eating more sugar without even knowing it. Consuming too much refined sugar can increase your risk of obesity, diabetes, and many other diseases.
The foods that don’t have sugar on the list of ingredients often possess something like malt syrup, maltose, disaccharides, fructose, diglycerides, dextrin, glucose, sorbitol, corn syrup, sucrose, etc.
Eight Signs You’re Consuming Too Much Sugar:
– Sugar and Carbohydrate Cravings
Are you familiar with the fact that sugar is addictive? It’s as addictive as cocaine is, and it may have similar effects. Namely, when you’re eating sugar, it can stimulate your dopamine production. Dopamine is known as the pleasure hormone.
Often, when you aren’t even being aware of it, you consume sweet and carbohydrates to “fix” yourself. Like any other addiction, you can become tolerant to sugar. That’s why you may begin to crave for more.
A study showed that consuming too much sugar could have dopaminergic, opioid, and cholinergic effects similar to psychostimulants and opiates, and that it could contribute to addiction.
– Skin Problems
Collagen is the most prevalent protein found in your body. This protein is responsible for your skin’s elasticity. However, if there’s too much sugar in your body, your collagen cells will become less movable, thus stiffening your skin and resulting in wrinkles.
The excessive consumption of sugar may also contribute to cell inflammation, acne, dermatitis, and many other skin problems.
Carbohydrates like bread, pasta and rice can elevate your androgen and insulin, leading to pimples, higher oil production, and clogged pores.
That’s not all, eating too much sugar may also cause vaginal infections, diabetic neuropathy, athlete’s foot, oral thrush, and nail infections.
Orexins are neurotransmitters that play an important role in regulating your wake and sleep cycle. They’re sensitive to sugar and respond to the glucose found in your body.
In case there’s a small glucose increase in your blood, the neuro signal transmission is prevented, so a sleep state is initiated. After consuming sugary foods, you will feel more energized. However, after a while, you will experience a ‘crash’ and fatigue.
– Brain Fog
A study published in the journal Neuroscience suggested that mice fed foods packed with saturated fat and refined sugar had a reduction in their brain function in 60 days. This means that eating foods packed with saturated fat and refined sugar can reduce your brain function as too much sugar may have a negative impact on the proteins and neurotransmitters in your brain.
– A Dulled Sensitivity to Taste
British researchers found that overweight people had a dulled sensitivity to taste. In addition, healthy and fit people that began to drink 2 soft drinks a day had sugar cravings and a dulled taste after a month.
– Frequent Colds and Flu
Excessive sugar consumption can weaken your immune system, as glucose can lower the activity of your white blood cells responsible for preventing viral infections. You’re more prone to disease when you consume too much sugar.
– Weight Gain
Your body burns sugar first, and the amount that can’t be burned is stored as fat. This means that the excessive consumption of sugar can contribute to weight gain.
Furthermore, it can also suppress the hormone leptin that plays a role in regulating your appetite, so you may end up overeating.
If you have an increase in your blood sugar, the production of insulin is boosted to regulate your blood sugar levels. However, your body often thinks you need more food, so you consume more.
– An Increased Cancer Risk
Studies have shown that sugar could interfere with the normal cell function and contribute to tumor development. Due to the higher production of insulin and high levels of inflammation in the body, the cells may start fast and abnormal reproduction.
The Amount of Sugar You Should Eat Daily Depends on Your Physical Activity, Age, and Body Weight
Fruit contains natural sugar, minerals, vitamins, and phytochemicals, which are crucial to your cells. The amount of sugar you should eat depends on your physical activity, age, and body weight.
According to the American Heart Association, women need to eat no more than 30 g of sugar (6 tsp. or 100 calories) daily, whereas men need to eat no more than 45 g (9 tsp. or 150 calories) daily.
It is important to understand that less than 5 g of sugar daily is too low, whereas more than 22.5 g is too much. You should consume 2 thousand calories daily out of which 900 to 1300 calories should be carbohydrates.
You should check out the label of the food product to find out how much sugar and carbohydrates you eat.
Artificial Sweeteners Aren’t a Healthier and Safer Option than Sugar
Most people believe that artificial sweeteners are a healthier and safer option than sugar. However, they have been associated with many health issues like diabetes, obesity, cancer, high blood pressure, depression, and more.
Replace artificial sweeteners with natural sources of sugar like honey, fruits, molasses, and maple syrup, as they contain natural sugar, vitamins, and minerals. They may also have antioxidant, anti-inflammatory, antifungal, and antibacterial properties.
Here Is How to Overcome Sugar Addiction:
If you are trying to overcome sugar addiction, you may experience symptoms like dizziness, appetite changes, weight loss, headaches, fatigue, anger, anxiety, and/or depression.
– Get regular exercise.
– Keep your blood sugar level stable by eating foods packed with chromium like turkey, beef, shellfish, broccoli, grapes, and garlic.
– Remove any sugary snacks.
– Use peppermint oil to alleviate the withdrawal symptoms.
– Incorporate fermented foods like sauerkraut, miso, kombucha, and kefir in your diet, as they contain probiotics that can help you process sugar as well as rebalance your gut flora.
– Eat green leafy and sea vegetables to boost your energy.
– Consume healthy foods to keep your blood sugar levels under control.
– Stay hydrated as dehydration can contribute to sugar cravings.
– Consume foods like fish, corn, eggs, vegetables, and more.
– Try to boost your mood by doing things you love.
– Don’t feel guilty for being addicted to sugar.
Reducing the amount of sugar you eat every day will help improve your overall health.