Too much sugar in the body increases hunger, fatigue, high blood sugar, decreased energy and more acne.
According to the Harvard School of Public Health (USA), consuming large amounts of sugar can make cells resistant to the hormone insulin over time, causing systemic inflammation. Inflammation leads to digestive diseases, type 2 diabetes and other chronic conditions.
The American Heart Association recommends that women and children eat no more than 6 teaspoons of sugar a day, and 9 teaspoons for men. Children under the age of two should not consume any sugar. Here are 10 signs that you are eating too much sugar.
Increased hunger and eating more
Increased hunger when eating sweets is one of the first signs that you are consuming a lot of calories from added sugar. Fast food, sweets, and sugary drinks are often lacking in fiber and healthy fats. Consuming these foods causes the body to burn sugar quickly, increasing hunger. Consuming a lot of sweets can also affect the hunger-suppressing hormone leptin, leading to the desire to eat more.
Fatigue, loss of energy
According to a 2020 study by the University of Kansas (USA), eating a lot of sugar can promote inflammation, worsen mood and lead to symptoms of depression. Meals high in sugar, low in protein and fat cause blood sugar to rise faster. This sweetener is absorbed and digested very quickly, after about 30 minutes, the body may feel hungry and tired.
Craving more sweets
If you eat sweets but don't find them as sweet as they used to be, you may be over-consuming sugar. Your brain has become accustomed to it. Some sugar substitutes can trick your brain into craving more sugar.
According to a 2009 study by the University of Texas (USA), this spice increases dopamine (the happy hormone) and the increase in dopamine increases sugar cravings, creating a vicious cycle.
Calories from added sugar should not exceed 10% per day. Photo: Freepik
Acne and wrinkles
Acne and wrinkles are also warning signs. Excess sugar causes insulin resistance, which contributes to acne development. Glycation is a byproduct of excess sugar metabolism, which promotes skin aging and wrinkles.
Tooth decay
Bacteria in your mouth love sugar. If you have cavities and gum disease, you may be consuming too much sugar. Cut back on your intake and rinse your mouth with water after eating sweets. Milk, green tea, black tea, high-fiber fruits and vegetables, and sugar-free gum help prevent tooth decay, according to the University of Rochester Medical Center.
Digestive problems
Stomach pain, cramps, constipation or diarrhea have many causes but can also be related to sugar. This can be the intestinal irritant that causes these symptoms.
This sweetener affects the gut microbiome, allowing bad bacteria to overgrow, leading to dysbiosis. This imbalance leads to problems with metabolism, the body's ability to process lipids and cholesterol.
Sugar also aggravates irritable bowel syndrome, Crohn's disease, and ulcerative colitis in people who have had gastric surgery. Replace sugary foods with fruits, vegetables, and whole grains that provide fiber to improve the condition.
High blood pressure
A 2014 study from Griffin Hospital in the US found that consuming sugar-rich drinks is linked to high blood pressure and the incidence of hypertension. High glucose (sugar) levels damage the lining of blood vessels, making it easier for cholesterol to stick to the blood vessel walls. When blood vessels stiffen, blood pressure can rise.
Brain fog
People who regularly eat sweets may have problems with concentration, memory, and attention. Glucose is the brain's main fuel source, but excess increases blood sugar, which negatively affects cognition. High blood sugar can cause inflammation in the brain, negatively affecting cognitive function and mood.
Mai Cat (According to Everyday Health )
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