While sugary treats like cupcakes with icing are tempting, it’s not healthy. Sugar may actually be one of your worst foods if you want to live a long and healthy life. However, the American Heart Association recommends that children and women consume no more than 100 calories per day and men should consume 150 calories. This amounts to approximately 6 teaspoons and children, respectively, and 9 teaspoons and nine teaspoons for men.
Both groups agree that infants and toddlers younger than 2 years old should not consume added sugars.
It’s possible that sugars are replacing good-for you foods like fruits and vegetables. You may be missing out on vitamins and minerals as well as fiber. But, all that sugar could also manifest in other unexpected ways.
These 12 signs could indicate that you are eating too much sugar.
The brain reacts to sugar in the same way as it does to cocaine.
Sugar intake can cause a rush of the feel-good brain chemicals serotonin and dopamine. So does using certain drugs, like cocaine. Your body will crave more, just as with a drug. “Then you become addicted to that feeling so every time it’s eaten, you want to eat more,” says Gina Sam M.D., M.P.H. director of The Mount Sinai Hospital’s Gastrointestinal Motility Center.
1. Increased hunger and weight gain
Increased hunger can be a sign that you are consuming more calories from added sugars. Keri stoner-Davis is a RDN at Lemond Nutrition in Plano. She says that sugar can satisfy the taste buds but not our stomachs.
Cording states that the absence of protein, fiber, healthy fats and healthy oils, which are lacking in most sugary snacks and processed foods, can cause the body to burn sugar quickly and increase hunger. This can lead to compulsive and mindless snacking.
A meta-analysis found that sugar-sweetened beverages are associated with weight gain in both children and adults.
But it’s not just the extra calories that can make you gain weight.
According to an article published May 2016 in , the gut microbiome is an ecosystem that contains 39 trillion microorganisms. It acts as the body’s defense system. Healthy guts help regulate our metabolism and allow us to manage our cholesterol. Dr. Li states that adding sugar damages the ecosystem.
Dysbiosis is a condition in which good bacteria declines and bad bacteria grows. This can lead to an imbalance between the bacteria and problems with metabolism as well as with the ability to properly process cholesterol and lipids.
Li claims that sugar can also damage fat hormones like leptin which in turn inhibits hunger. Li claims that high sugar interferes with leptin and disrupts metabolism. Li says that sugar can make you hungry, and you will eat more sugar.
2. Irritability
stress could not be the reason you feel moody, irritable or anxious. It could also be a sign you are eating too many sugary foods.
In a January 2020 study in the journal Health Hypotheses, it was found that sugars may increase inflammation, worsen mood and cause symptoms of Depression.
Cording says that high-sugar meals or snacks without fat and protein quickly spike blood sugar levels. However, as your body rushes for the information, energy levels drop, making you feel tired and irritable.
Low glucose levels can also be caused by insulin spikes after eating lots of sugary foods. This causes blood glucose levels to drop. Li states that brains depend on normal blood sugar levels to fuel them.
It is important to pay attention to your feelings. Excess sugar may be the reason you feel so irritable after eating a snack. Cording states, “If this is happening to you often, it’s time to look at what’s in your diet.”
3. Low energy and fatigue
Sugar is easy to absorb and digest, so if your feeling tired, it could be because of the sugar in your diet.
Stoner-Davis states that sugar is a quick energy source. In 30 minutes, you will be hungry again, low in energy, or looking for more energy.
Li claims that large swings in blood sugar or insulin can cause energy levels to drop and impact your overall energy level.
4. Foods don’t taste sweet enough
You might notice that your food tastes less sweet or that you have to add sugar to make it taste better (think: putting brown sugar on your cereal). This could indicate that you are getting too much sugar.
You can make healthier choices by switching to plain yogurt instead of flavored yogurt.
Cording says, “You can train your brain to expect very high levels of sweetness. It can be difficult to feel satisfied when you’re used too high-sugar foods because you’re trained to expect them.”
You may want to reconsider replacing sugar in your diet with artificial sweeteners. Cording states that many of these sugar replacements are sweeter than real sugar, so they trick our brains into expecting an insanely high level. This can lead to increased sugar cravings.
5. Need sweets?
Sugar can cause cravings for sweets. Cording states that sugar targets the brain’s pleasure centre (called the mesocorticolimbic path), which triggers a rise of the so-called “happyhormone” dopamine.
This pathway plays an important role in our food choices, and can even affect our cravings for sugar.
According to research, sugar can increase dopamine and sugar cravings.
Stoner-Davis states that small, healthy meals and snacks made from whole, real foods can help curb cravings.
6. High blood pressure
Too much sugar could contribute to hypertension .
Research shows that sugar-sweetened drinks are associated with higher blood pressure and more hypertension.
Li warns that there is no direct cause-and effect relationship. Scientists know that glucose can cause damage to the lining of blood vessels. This makes it easier for cholesterol and lipids to stick to blood vessels walls. The result is hardening of blood vessels. Li says that blood pressure rises when blood vessels become hardened.
7. Acne and Wrinkles
The American Academy of Dermatology Association suggests that if you are suffering from acne it might be worth considering how much sugar you’re eating. Cording states that glucose control is a key factor in acne and skin health. One study indicates that insulin resistance could affect the development of acne.
Another sign you may be consuming too many sugars is wrinkles. An article in Nutrients dated March 2020 states that advanced glycation products (products of excessive sugar) can encourage skin ageing.
8. Joint pain
It could be age-related pain that causes discomfort in your joints.
A December 2017 survey in the journal Research found that 24 percent of those with rheumatoid (RA) reported that food was the most frequently cited reason for their symptoms. Desserts and soda were the most common.
Research has shown that regular consumption of sugar-sweetened sodas is associated with an increase in RA among some women, even those with late-onset RA.
Cording states that too much sugar can cause systemic inflammation which can lead to joint pain. Cording says that there are many causes of joint pain so reducing sugar intake may not be the best solution.
9. Sleep Problems
You might want to look at what you eat if you have difficulty falling asleep.
A study of 300 students from universities was published in August 2019 by the American Journal of Lifestyle Medicine. It found that poor sleep quality was significantly associated with higher levels of added sugars.
The light and temperature in the room as well as glycemic controls affect our sleep cycles as well as the quality of our sleep. Cording states that excessive sugar consumption can cause sleep problems and disrupt quality.
10. Digestive Issues
There may be several reasons why you are experiencing stomach pain, cramping or diarrhea. Your doctor will help you determine the cause. Cording suggests that sugar overdose, which is a well-known gut irritant, could be one of the causes.
Stoner-Davis also says that sugar can worsen gastrointestinal symptoms for people with underlying conditions like IBS, Crohn’s disease or Ulcerative Colitis.
Constipation is possible if high-sugar foods replace fruits, vegetables and whole grains that provide fiber.
11. Brain fog
Too many sugary drinks can cause memory problems, mental clarity, concentration issues, and focus problems.
While glucose is the brain’s primary source for fuel, excessive amounts can lead to hyperglycemia (or high blood glucose levels) and an inflammatory effect on the brain. This can have a negative impact upon cognitive function and mood.
According to research, impairments with information-processing speed, working memory, and attention were found in people with type 2 diabetes who had hyperglycemia.
The same holds true for people without diabetes, according to research. The study found that high blood glucose can have a negative effect on cognition. This includes decreased delayed recall, learning ability and memory consolidation.
12. Cavities
Stoner-Davis suggests that bacteria in our mouths prefer simple sugars.
Stoner-Davis suggests that you cut back on sugary foods. However, if you do eat high-sugar foods, you should rinse your mouth with water or combine it with milk or carrots to protect your teeth.
research suggests that consuming milk, dairy products, apples and cranberries, peanuts and high-fiber food may help to prevent cavities. However, more research is required.
Final Word
It’s impossible to avoid sugary foods, but it is a smart idea to pay attention to labels and choose whole, unprocessed foods whenever possible. Li states that while companies will make sure that their food tastes good, it’s not their only business. However, individuals are becoming more aware of their health and can choose how much sugar they put into their bodies.