Life can often be unfair, and one such instance is the fact that we all just love sugar, while it is detrimental to our health.
The taste of sweet is simply irresistible, but as soon as you learn the effects of sugar, you should definitely try to stay away from it as often as possible.
The following signs indicate that you consume too much sugar, and it is high time to do something about.
1. Craving sweets and other sugary food
Sugar gets processed really fast, leaving you feeling hungry despite the fact that you scarfed down a muffin just one hour ago. In fact, sugar is known for releasing dopamine, similar to what you would feel when using addictive drugs. The neurotransmitter dopamine is released by neurons in this system in response to a rewarding event. This particular chemical is most famous for keeping us in a good mood.
The brain sees sugar as a reward or a treat and the more sugar you eat, the more your body craves it. It’s a vicious and addictive cycle. Plus, food high in sugar won’t make you feel full because it doesn’t contain any useful nutrients.
2. Energy highs and lows
Glucose is responsible for the energy supply in your body, which why it’s very important to keep the level of sugar in your blood at a proper level. Any deviation from this may lead to energy yo-yo-ing throughout the day. When you eat sweets, the pancreas releases insulin to help bring glucose to the cells leaving you with a rush of energy. Once the cycle ends, you feel the level of energy drop because your body wants more sugar.
To maintain your energy levels, avoid eating sweets and unhealthy snacks. Instead, opt for lean proteins and healthy fats. Get “real” energy for your body from healthy foods. This more even level of sugar in your blood won’t cause energy spikes and dips.
3. Frequent urination
If the blood sugar is too high, the kidneys cannot reabsorb fluid. Therefore, the body, trying to equalize the glucose concentration in the blood and in the cells, dissolves blood with intracellular fluid, thus bringing the concentration of glucose to normal. This results in frequent urination.
4. Constant skin breakouts
Foods that contain added sugar cause insulin levels to spike and begin the process of glycation, or bonding of sugar to protein molecules. As soon as glucose enters your blood it launches a series of complicated physiological processes that may ultimately cause inflammation and skin issues. This insulin boost can eventually increase the activity of oil glands in your skin and activate inflammatory processes.
It means that a high sugar diet is associated with a higher risk of acne flare-ups. If your unruly skin bothers you and none of the medical treatments seem to help, try changing your dieting habits. We don’t insist on cutting sugar from your life entirely, but you might want to consume fewer foods that contain added sugar.
5. Dry mouth, excessive thirst
A dry mouth and strong thirst are responses to severe fluid loss. The hypothalamus, which assesses the level of dehydration and causes thirst, sends a corresponding signal to the brain. Of course, you cannot refuse to drink, but it’s better if you choose water or tea without sugar.
6. Weight gain
It’s never a pleasant surprise to find that your jeans feel tighter around the waist. You never expected that a chocolate cake you ate a week ago could backfire in such nasty way! However, one of the most obvious signs of overdoing it with sugar is putting on some weight.
Snacks and sweets usually store pounds in your midsection. A high level of sugar increases the production of insulin that stores excess fat in your belly rather than some other place.
7. Frequent colds and flu
Eating or drinking too much sugar blocks the immune system cells from attacking bacteria when you get sick. The vitamin C that your body needs to fight flu is very similar in its chemical structure to glucose. Instead of looking for and working with vitamin C, your immune system takes glucose that has zero power against flu bacteria. Therefore, instead of fighting a disease your immune system suffers from it.
To prevent such a scenario, cut down on sweets when you’re at risk of getting a cold or flu and eat more fruits and vegetables that are rich in nutrients and vitamins C and E, as well as beta-carotene and zinc.
8. Feeling bloated
Bloating and painful gas, as well as other digestive discomforts, can be caused by different foods. And eating too much sugar is one of them! Because bloating is directly connected to what you eat and try to digest, sugar plays a big role in it. If sugars are badly absorbed in the small intestine, they’ll enter the large intestine where sugar usually acts like a gas-producing bacteria.
Too much sugar can wreak havoc in your belly, so try to avoid eating sweeteners, diet coke, and snack bars. It’s interesting to note that sugar-free foods are replete with sugar alcohols that contain sweet-tasting indigestible compounds.
9. Concentrating difficulties
High sugar levels prevent glucose from entering the brain cells, so the brain experiences difficulties obtaining energy. This adversely affects the speed of thinking and decision-making.
10. Blurred vision
Blurred vision is also the result of a dehydrating effect due to high blood sugar — it also affects the cells of the eye. As a result, they deform and the eye loses its ability to focus properly.
11. Slow healing of wounds and cuts
This happens due to vascular damage as a result of high sugar levels. This leads to a worsening of blood circulation, especially in limbs, and insufficient nutrition of tissues.
According to research, people with high sugar are more anxious, irritable, and tend to depression.
The brain depends on an equal supply of glucose, and sharp jumps of its level negatively affect its work. As a result, our mood suddenly gets worse.
Sugar also affects the absorption of another nutrient responsible for mood: chromium. This mineral is needed to maintain a stable level of blood sugar because insulin, which cleans glucose from the blood, cannot work properly without it.
How much sugar is too much?
According to the World Health Organization, the recommended dose of sugar should be in less than 10% of your daily energy intake. This daily 10% equates to 7 tsp of added sugar. Sugar is inarguably tasty and we all love it, but eating too much of it can have too many detrimental consequences. In fact, just 4 g of carbohydrates = 1 tsp of sugar in your body.
Watch out for the signs discussed above and try to cut down your daily intake of sugar. Find sugar in natural products like fruits, vegetables, nuts, or cereal.