Natural sugars found in milk and fruits are safe to consume in moderation. However, you should strictly restrict the intake of added sugar found in sweet foods and beverages. Added sugar can lead to type 2 diabetes and cardiovascular diseases. American Heart Association says men should limit their daily added sugar intake to nine teaspoons, equivalent to 36 grams or 150 calories. The daily limit for women is six teaspoons, 25 grams, or 100 calories.
It is impractical to measure every granule of sugar in your diet. However, your body gives you signs that you are eating lots of sugar.
Constant Sugar Cravings
Do you feel a strong urge to grab a sugary stuff now and then? Nutritionists cite the force of habit, lack of nutrients, gut health issues, lack of sleep, low serotonin levels, and hunger hormones as common reasons for high sugar cravings. Assess your lifestyle habits or do a health checkup to find the culprit.
Sudden Weight Gain
Sugar contains excess and empty calories. If you don’t burn these calories, your blood sugar level rises and your body stores them in the form of fat. Fat accumulation leads to waistline expansion and weight spikes.
Moreover, sugar products temporarily curb hunger pangs. However, you eat more food than your body needs, gaining weight.
Sleep Disorders
A study found a significant link between higher added sugar intake and poor sleep quality. A sugar rush, especially before bedtime, makes it difficult to fall asleep. Your blood sugar level fluctuates heavily during sleep, leading to insomnia and frequent awakenings.
Poor Skin Health
You should control sugar intake if your skin has become dry, dull, itchy, wrinkly, or thinner. Sugar increases blood sugar levels, resulting in skin inflammation and hindering collagen repair. High sugar consumption is also one of the primary causes of skin diseases such as acne, psoriasis, and eczema.
Tooth Decay
Remember when your parents cautioned you against eating too many chocolates or candies because they were bad for teeth? It turns out that they were right.
High-glycemic foods breed plaque bacteria in your mouth, which can cause tooth decay. According to the American Dental Association, sugar consumption is associated with a higher risk of dental caries.
Impact on Mental Health
Research states that poor glycemic control could enhance the risk of anxiety and depression, irrespective of a person’s diabetes status. If you have been feeling irritable or experiencing mood swings lately, a high-sugar diet could be a possible explanation.
Fatigue
You can feel low on energy for several reasons, such as inadequate sleep, increased caffeine intake, stress, anemia, poor dietary habits, or a sedentary lifestyle. However, despite addressing these issues, feeling tired throughout the day could be due to elevated blood sugar levels.
Overeating sugar-laden food hinders your body’s ability to regulate and utilize sugar effectively. Your cells may get insufficient glucose, leading to exhaustion.
Bloating and Gas
Harmful bacteria in your gut flora have a particular preference for anything sweet. Unfortunately, sugar foods make your digestive system work harder. The harmful bacteria ferment with the undigested food and produce gas. It could further result in bloating, indigestion, or other gut issues.
Hypertension
Salty, fried, or high-carb foods are not the only causes of high blood pressure. A sugar-rich diet can also increase the risk of heart disease and obesity, which in turn lead to hypertension.
Elevated glucose levels can also raise cholesterol levels, causing blood vessels to harden and, thereby, shooting up blood pressure.
Weak Immune System
High blood sugar levels compromise your immune system by triggering inflammation. Inflammation obstructs your body to fight against infections effectively. A weak immune system makes you susceptible to skin infections, pneumonia, flu, respiratory tract infections, and urinary tract infections. You may also need a longer time to recuperate from an injury or illness.
Hormonal Imbalances
Hormonal balance is critical to women’s health. Several factors are responsible for disturbing this balance, sugar intake being one of them. Dr Stephen Pound says that sugar consumption can affect how women go through their periods, pregnancy, and menopause. Sugar can also aggravate Premenstrual Symptoms (PMS) and Polycystic Ovarian Syndrome (PCOS) symptoms.
Brain Fog
Brain fog is a medical condition that gives you a feeling of incoherence in your head. You have difficulty focusing or remembering things. Your brain requires glucose to function correctly, but high blood sugar levels can interfere with cognition. Hence, you should be avoiding sugary foods.
Joint Pain
Dr Carl Giordano explains that nerve and blood cell damage can occur in the spine and joints due to elevated blood sugar. Chronic pain and inflammation can occur in your body. If you are suffering from joint pain, consider eliminating sugar from your diet.
Kidney-Related Health Issues
High blood sugar levels can negatively affect kidney functions. They can impair the kidney’s blood vessels, rendering them ineffective in cleaning the blood as they should. The blood accumulates unfiltered salt, water, and other waste substances, resulting in kidney diseases.
Increase in Thirst
Most people are urged to drink water after eating sweets or ice cream. This happens due to a surge in blood sugar. Your cells begin to lose water to restore balance in the body, and you feel thirstier. Keeping your body hydrated is necessary, but sugar shouldn’t be the reason.
Vision Problems
Excess sugar in the body can be harmful to eye health. It can cause blurry vision or loss of sharpness in peripheral vision. It can weaken the delicate blood vessels in and around the eyes.