The 10 warning signals below may indicate that you're consuming too much sugar.
1. Weight Gain and Increased Hunger
Increased appetite is one of the first indicators that you're ingesting too many extra calories from added sweets.
Because most processed snacks and sugary treats lack protein, fiber, and healthy fats, the body burns through sugar rapidly and increases hunger, which can lead to thoughtless and even obsessive nibbling.
If you're feeling cranky, irritated, or tense, it could be an indication that you're eating too much sugar.
A high-sugar, low-protein, low-fat breakfast or snack boosts your blood sugar quickly, but as your body tries to metabolize it all, your energy levels plummet, leaving you tired and angry.
3. Tiredness and a lack of energy
Sugar is quickly absorbed and digested, therefore if you're tired, it could be related to your sugar intake.
“Sugar is a highly rapid energy source, so no matter how much you consume, you'll be hungry, low on energy, or looking for energy again after 30 minutes.
4. Foods Don't Have Enough Sugar
It's possible that you're receiving too much sugar to begin with if you've noticed that things don't taste as sweet as they used to, or if you have to add sugar to foods to make them taste delicious (think: dusting your cereal with brown sugar).
The difference will be more evident if you're trying to make healthier choices, such as moving from flavored yogurt to plain yogurt. You educate your brain to expect a high amount of sweetness, and if you've gotten used to it, it can be difficult to feel content with things that aren't as sweet since you're used to it.
5. Sweet-Tooth Cravings
You may be addicted to the feel-good effects that sugar produces on your brain if you crave sweets. Sugar activates the brain's pleasure center (the mesocorticolimbic pathway), causing the so-called "happy hormone" to rise. This brain circuit has a huge impact on our eating choices, especially sugar cravings.
Simply said, ingesting sugar raises dopamine levels, which can lead to increased sugar cravings, creating a vicious cycle.
The good news is that focusing on modest meals and snacks made up of real, nutritious foods, as well as eating on a regular basis, will help reduce cravings.
6. Hypertension (high blood pressure)
Too much added sugar in your diet could be a contributing factor if you've been diagnosed with hypertension.
Consumption of sugar-sweetened beverages is linked to elevated blood pressure and an increased risk of hypertension.
7. Wrinkles and Acne
If you suffer from acne, you should think about how much additional sugar you consume.
Another indicator that you're consuming too much sugar is wrinkles. Excess sugar produces advanced glycation end products, which promote skin aging.
8. Joint Discomfort
It's possible that joint pain is caused by something other than age. Excess sugar consumption can cause systemic inflammation, which can lead to joint pain.
9. Sleep Problems
If you're having difficulties sleeping or staying asleep, you might want to examine your diet. Sleep deprivation is strongly linked to a larger intake of added sugars.
The light and temperature of the room, as well as glycemic control, influence our sleep cycles and sleep quality. It can completely disrupt a person's sleep pattern and sleep quality if they consume large amounts of added sugar on a regular basis.
10. Digestive Problems
There could be a number of reasons for stomach pain, cramps, or diarrhea, and your doctor can help you figure out what's causing your symptoms. One of the likely causes is too much sugar, which is a known gut irritant.
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