Are you eating too much sugar than you should? Here are the symptoms and red flags that tell you that you should cut down on sugar.
1 /9 Eating excessive sugar can be harmful to your health.
Are you consuming too much sugar?
The World Health Organization (WHO) recently recommended a drastic reduction in our daily consumption of sugar. The WHO suggests a daily decrease in the sugar of 10%, the equivalent of about 6 teaspoons of sugar per day.
The average American consumes about four times more sugar than the amount recommended by the WHO, or nearly 22 teaspoons of sugar per day. Learn about the many harms sugar has on your health.
Watch for symptoms related to overconsumption of sugar discussed throughout this article. These could signal that you are at risk of getting diabetes. That said, cutting back on sugar can be a challenge since sugar is everywhere.
So carefully read the list of ingredients in the foods you eat and reduce your intake of refined and processed products. Instead, opt for fresh foods and lean protein.
2 /9 Too plentiful sugar can cause acne.
Do you have more acne?
Eating too much sugar can wreak havoc on your skin and increase acne problems. A study in the Journal of Academy of Nutrition and Dietetics suggests a link between high-sugar diets and the severity of acne problems. Participants with moderate or severe acne reported consuming larger amounts of sugars compared to those with mild acne or who had none at all.
3 /9 Eating too much sugar can exhaust you
A stroke of fatigue?
If you eat lunch or dinner full of sugars and devoid of protein, fibre and fat, which make you feel full, you may experience a drop in energy in the afternoon.
You might even get a headache or a sudden urge to curl up in your bed. A nutritious and balanced diet helps prevent your blood sugar levels from falling suddenly.L
4 /9 Eating too much sugar will damage your teeth.
Your dentist has bad news for you
Cavities have always been a glaring indication that you have a sweet tooth. When bacteria in your mouth digest carbohydrates, they produce an acid that combines with your saliva to form plaque.
If you don’t brush your teeth enough, this plaque builds up on your teeth and begins to erode tooth enamel. It is then that cavities begin to take shape.
The key? Brush your teeth after each meal and eat foods that help keep your teeth healthy.
5 /9 Too much sugar creates hypertension.
You have high blood pressure
Your blood pressure is considered normal if it is 120/80 or less. A high-carbohydrate diet can elevate your pressure above this threshold, according to a study in the Journal of the American Society of Nephrology.
In exhaustive research published in the BMJ Open Heart Journal, medical experts argue that limiting sugar intake is more important than reducing sodium intake to maintain healthy blood pressure. “A diet rich in carbohydrates and glucose-fructose significantly increases the risk of cardiovascular disease,” we read in this study.
6 /9 Eating yet much sugar increases cholesterol
You have been diagnosed with high cholesterol
An increase in the fats circulating in your bloodstream could indicate that you are consuming too much sugar. An overabundance of sugar can lower good cholesterol (HDL) and increase bad cholesterol (LDL), according to a study in the Journal of the American Medical Association.
If the mechanisms by which sugar affects cholesterol and lipids in the blood have not yet been demonstrated, the study’s authors suggest that glucose-fructose prompts the body to create triglycerides and LDL cholesterol, thereby increase bad cholesterol.
If your cholesterol level is high, talk to your doctor about dietary changes you can take to lower your cholesterol. You can start by adopting these habits.
7 /9 Too much sugar causes you to collapse after a workout.
You collapse after a workout
It is essential to feed your body well to support your physical efforts. If exercise seems to be getting more and more strenuous, a diet high in fructose may be the culprit. “If you raise your blood glucose just before strenuous exercise, you may find yourself very tired afterwards,” said Sara Folta, a doctoral assistant at Tufts Friedman School of Nutrition Science and Policy.
Eating too much simple sugar will boost your glycemic index suddenly and cause it to drop just as quickly, thereby compromising your physical capacities and efforts.
8 /9 Eating much sugar makes you gain weight.
Are your jeans a little too tight?
If you’ve turned to carbonated drinks for a tough week with tight deadlines, your weight could be affected.
According to an analysis of multiple research conducted by the American Journal of Clinical Nutrition, sugary drinks seem to contribute to weight gain due to a fatal combination: their high sugar level and their weak ability to provide a feeling of satiety. Indeed, these sugary drinks only add to the calories of other foods you eat to calm your hunger, without being able to replace them. Avoid sugary drinks and turn to water, milk, coffee and tea.
Fancy a refreshing technique? Choose one of these methods
9 /9 Eating a lot of sugar increases the risk of depression.
Do you feel depressed?
Many studies demonstrate a link between sugar consumption and the risk of depression. A diet consisting mainly of carbohydrates from simple sugars is also associated with the disease of depression.
Based on data from the Women’s Health Initiative that monitored almost 70,000 women, researchers observed that the more a woman’s blood sugar increased after eating sweets and refined food, the higher the risk of suffering from depression.
Even better: a diet rich in whole grains, fresh fruits and vegetables seem to be a protective factor against mood disorders. Certain nutrients, including the omega-3 found especially in fatty fish, also seem to protect against depression.