Are you eating too much sugar?
Despite sugar receiving a bad reputation, it is essential for our survival as it provides us with energy. There are different types of sugar each with their own unique benefits. The natural sugars found in fruits and vegetables are less of a concern as they also have fiber and calcium. Added sugars, which are often found in processed foods, are something we should try to avoid as most of us consume too much of them.
According to the Dietary Guidelines for Americans 2020-2025, the average American consumes over 17 teaspoons of added sugars each day.
There are many different types of foods that can provide you with the energy you need to power your body cells. A healthy diet consists of natural sugars found in fruit and dairy products, as well as starch from wholegrain products and some vegetables. This way, you’ll get the energy you need without putting your health at risk.
Are you familiar with the ways in which your body can signal that you’re consuming too much sugar? Inflammation and other physical symptoms can be an indication that you need to cut back on the sweet stuff. Keep an eye out for these signs to keep your health on track.
What are the potential symptoms of consuming foods with high sugar amounts? Find out on the next page.
1. Muscle and joint pains
If you’re finding it difficult to complete regular activities like gardening or walking, you might be experiencing symptoms of inflammation in your muscles and joints. When you eat sugary foods, your body secretes a hormone that breaks down harmful advanced glycation end-products. This hormone can cause inflammation in your joints, so it’s important to watch your sugar intake.
As your sugar intake rises, so does the amount of advanced glycation end-products in your body. This can trigger the release of cytokines, substances that break down the advanced glycation end-products. This continuous cycle is one of the causes of heart disease, cataracts, arthritis, poor memory, and wrinkled skin.
According to a survey published in December 2017 in the journal Arthritis Care & Research, respondents with rheumatoid arthritis (RA) said that soda and desserts were the foods that had the biggest impact on their symptoms.
2. Sleep Issues
If you’re having trouble falling or staying asleep, you may want to take a closer look at your diet.
Researchers studying 300 university students found that poor sleep quality is significantly related to higher consumptions of added sugars.
Consuming sugar can lead to a disrupted sleeping pattern and insomnia. If you enjoy having a sugary snack late at night, you might end up with this condition. These not only apply to late-night snacks but consuming a high amount of sugar during the day can make you wake up in the middle of the night. These lead to a cycle of consuming much sugar to stay energized throughout the day after losing sleep the previous night.
3. Frequent colds and flu
Sugar-rich foods and drinks can make your immune system less effective at fighting off sickness-causing bacteria. The immune system relies on vitamin C to power its cells and fights off dangerous bacteria. This nutrient is similar to glucose in its chemical structure and is essential for keeping your immune system strong.
High blood sugar levels can make your immune system weak and unable to fight off bacteria that causes the flu. One way to reduce your risk of getting sick is to reduce the amount of sugar you consume. Another way is to make sure you’re getting enough nutrients like vitamin C, E, beta-carotene, and zinc.
4. Tooth decay
Sugar can often be a delight, but it’s important to remember that it can be a cause of tooth decay. Left in the mouth, it can create an environment where destructive bacteria can thrive and release acids that can erode the hard surface of your teeth, leading to cavities. Making sure that you brush and floss your teeth regularly can help to clear away food debris and reduce the risk of tooth decay.
If you want to avoid tooth decay, it’s important to maintain good oral hygiene and avoid sugary foods. Sugary foods like candy, dry cereal, and breath mints can cause tooth decay when stuck in between your teeth.
5. Weight gain
It’s never a good feeling when we realize that the sweets we ate last week have caused us to gain weight around our waistlines. Unfortunately, that’s often the outcome of consuming foods with high sugar levels. However, sometimes we can avoid this outcome by consuming low-sugar foods.
The overconsumption of sugary snacks and sweets can often lead to an increase in fat stores around the midsection. When blood sugar levels rise too high, the body produces insulin, which converts these sugars into fatty acids and stores them as adipose tissue, resulting in a larger belly, thighs, or hips.
6. Dry, itchy skin
Eating foods containing a high amount of added sugar can lead to increased blood insulin levels and skin inflammation. The glycation process that results in the release of inflammation-producing substances in the skin is accelerated by sugar conversion to glucose in your blood. This can cause skin conditions like acne, rosacea, and eczema.
There is a strong correlation between sugar-rich diets and acne flare-ups. If you are struggling to get rid of your acne and have tried multiple treatments, you might want to consider your diet. This does not mean swearing off sugar completely, but rather reducing your intake of foods that are high in added sugar.
7. Constantly feeling weak, hungry, or tired
Consuming sugar gives you a quick burst of energy that is short-lived; after which you will experience a significant decrease in energy levels. When you consume sugar, it is converted into glucose in your bloodstream, providing you with a temporary energy boost.
Insulin helps your cells convert glucose into the energy you need to stay active and alert. It also helps regulate blood sugar levels and keeps you feeling energetic all day long. However, when blood sugar levels spike too high, your body responds by releasing insulin in large quantities. This can lead to a sudden drop in energy, leaving you feeling drained and tired. To combat this, try to avoid eating sugary snacks throughout the day.
There are many ways to reduce your exposure to these energy fluctuations, such as eating lean proteins and healthy fats instead of sugar.
8. Craving sweets and other sugary foods
Some people believe that sugar is as addictive as drugs. This is because when you eat sugar, it starts to digest in your mouth. This is why eating a muffin doesn’t fill you up, but leaves you hungry shortly after eating it. A recent study has shown that sugar can be just as addictive as drugs. It floods the brain with dopamine, a neurotransmitter that sparks feelings of intense pleasure. This hormone is released into the bloodstream in response to something that feels really good, such as eating your favorite sugary treat. When there’s an overabundance of dopamine, that’s when you experience that euphoric high.
The brain needs sugar to function and, as a result, views sugar as a reward. Consuming large quantities of sugar on a regular basis will only reinforce this idea and make your brain become addicted to it. However, processed sugar is not really worth eating because it offers no nutritional benefits and won’t fill you up.
9. Increased Frequent Urination
According to David Jacoby, MD and Robert Youngson, sugar is a natural diuretic – meaning that eating sugar reduces the amount of water that your body reabsorbs from your kidneys, leading to more trips to the bathroom.
Too much sugar can have an impact on more than just your waistline – it can also cause you to increase your bathroom breaks. When blood sugar levels are high, the kidneys can’t always keep up with the demand to reabsorb sugar. This means sugar spills over into the urine, and the body draws in more water to dilute it, which increases how much you pee.
10. Digestive Issues
If you’re experiencing stomach pain, cramping, or diarrhea, it may be due to many potential causes. Your doctor can help you identify the source of your symptoms and develop a treatment plan. Too much sugar, a known gut irritant, may be to blame.
According to recent studies, sugar can worsen gastrointestinal problems for those who suffer from conditions like irritable bowel syndrome, Crohn’s disease, and ulcerative colitis. Additionally, for those who have had stomach surgery, sugar can exacerbate their symptoms and make everyday life more difficult.
If you’re only eating high-sugar foods, you might find yourself feeling backed up. Those sugary snacks might be sweet, but they don’t offer the fiber you need to keep things moving. Try swapping in some fruits, vegetables, and whole grains instead. They’ll help keep you regular and looking great.