We are all guilty of eating sugary treats more than we are supposed from time to time but what might seem like a harmless pleasure may be the main reason for all the complicated health issues that we are facing today.
However, with all the added sugars hidden in our foods, it is easy to consume more sugar than the recommended amount. Nevertheless, there are ways to know if we have been taking more sugar than we are supposed to.
Here are some of the warning signs that our body will give when it is time for us to step away from taking more sugar.
1. Muscle and joint pain
If you have been feeling not in the mood for a walk or gardening because of your joint and muscle pain, then it may be the sign that your diet is high in sugar.
A high amount of sugar in the diet can trigger inflammation in your body as added sugar can increase inflammatory markers and trigger insulin resistance, according to a study from the National Institutes of Health.
2. Craving sweets and other sugary foods
Sugar gets processed really fast, leaving you to get hungry faster even when you just ate a big meal an hour ago. In addition, sugar is also known to release dopamine, which is commonly associated with how our brain defines pleasure and reward system.
Hence, when you eat food that is high in sugar, the brain treats it like a reward. The more sugar your eat, the more your body craves for it.
3. Energy highs and lows
Glucose plays a major role in supplying energy to our body which is why it is important to keep normal blood glucose levels. If the levels go up or down than normal, that is what causes your energy level to vary throughout the day.
When you eat or drink something sweet, the pancreas will release insulin to help bring your blood glucose levels to normal which leaves you with a rush of energy. However, when the cycle is over and your energy level drops, your body will crave for more sugar.
If you want to stop being dependent on sugary drink or food to maintain your energy level, avoid eating food that is high in sugar. Opt for lean protein and healthy fats like nuts as these foods get processed slowly in your body.
4. Constant skin breakouts
As added sugar can trigger inflammation in your body, it can also trigger inflammation in your skin. The sudden insulin boost you get after eating a sugary food will trigger the oil glands in your skin to produce more oil.
5. Weight gain
One of the easiest ways to tell that you have been eating more added sugar than you are supposed to is weight gain. High levels of blood glucose mean high levels of insulin. The insulin will later store the excess saturated fat in your belly area.
6. Tooth decay
Apart from the unwanted excess weight and inflammation, sugar can also cause tooth decay and cavities. However, it is not sugar that is the main cuplrit, it is the debris from the food which gets stuck on the teeth after you eat. If not digested or brushed properly, this debris will further cause plaque on your teeth.
7. Frequent colds and flu
Do not blame the weather if you actually have been consuming too much sugar! Vitamin C helps our immune system to fight off bacteria and viruses. However, as its chemical structure is similar to glucose, our immune system might take glucose instead of vitamin C to fight against the bacteria and viruses.
Cut down on sugar if you are not feeling well and eat more fruit and vegetables that are rich in vitamin C.
8. Feeling bloated
Eating too much sugar can also cause bloating and painful gas. Added sugar in many processed foods is often difficult for many people to digest. Hence, why you will feel bloated and pain in the stomach after eating sugary food.
According to the World Health Organisation, the maximum amount of added sugar that a person can take is 10% of their daily energy intake which equates to seven teaspoons of added sugar.
Taking more than that will lead you to be susceptible to the warning signs above so watch out your sugar intake every time you eat!
Credit: Bright Side