Shortness of breath? Always hungry or easily fatigued? These may be signs you are eating too much sugar. Don’t get us wrong sugar is an important component of our everyday diet but of course, too much of anything is never advisable. Sugar is a vital source of energy and is needed for all metabolic reactions in the body when converted to different forms in the body.
Added sugar like honey or other sweeteners is often added to processed foods to make them sweeter. Although they are natural sweeteners, consuming a lot of them in processed foods may cause some health problems. Deserts and random cravings like ice cream, cake, glazed donuts, candies, etc are other forms we introduce more sugar into another diet. Sometimes natural wholesome sweeteners like maple syrup and honey also introduce more calories than vitamins.
Intake of excess sugar has health effects including higher risk of obesity, Increased blood sugar a precursor to diabetes, dominant presence of free radicals, ions, and compounds that are responsible for various inflammatory diseases. When left unchecked, too much sugar increases a person’s risks of various sugar-related chronic diseases, certain cancers, and heart diseases. The body will give you warning signs and a red notice before finally succumbing to the prolonged presence of excess sugar. It is vital you take these signs seriously and avoid the health problems that may arise from excess sugar intake.
According to a report released by the University of California, sugar may hide under over 61 pretentious names. The biochemical compositions of sugar differ ranging from simple and naturally occurring sugars like Glucose (the simplest and most widely available form of sugar), lactose (found in dairy products), fructose (found in fruits and vegetables), to galactose (a complex made up of glucose and lactose) Since they are naturally occurring sugars, they are considered healthy when consumed in the appropriate proportions.
The simplest form of carbohydrate is sugar (glucose). The body breaks down all forms of carbohydrates or sugar into glucose which is the energy the body uses to carry out metabolic activities and stores up as glycogen. Sugar introduced to the body are of two sources:
- Natural sugar from dairy products, fruits, and vegetable
- Processed sugar that has been extracted from its natural source, has undergone an industrial process, and contains additives. They are to food to make them more palatable and desirable.
Most foods marked and marketed as ‘healthy’ are not as healthy as labeled. They may contain loads of processed sugars and can contain up to 15 teaspoons of sugar per portion. The maximum recommended sugar intake is about 12 teaspoons worth for adults and children under 2 should consume processed sugars. Now, how crazy is that?!
1. Tooth Cavities
One of the fastest ways to know if you eat too much sugar is if you have teeth cavities. This is especially common in children who are yet to lose their ‘milk’ The mouth houses certain bacteria as normal flora. When we eat loads of sugar these bacteria feed on it causing cavities.
Weak and diseased gum can be another downside of consuming too much-processed sugar. This is why dentists advise the consumption of high-sugar food, eat a carrot, drink milk, or gently swish water around your mouth to remove excess sugar. Including foods rich in fiber, dairy products, tea, and peanuts has been proven to prevent tooth cavities and gum diseases.
2. Acne and Skin irritation
Another sign you are eating too much sugar may be consistent acne breakouts. You may want to stop changing your skincare routine and focus on taking in less sugar. High sugar in the body causes excess secretion of the androgen hormone which is responsible for acne and other related skin irritations. This hormone is responsible for excess skin oil and triggers inflammation which are major precursor of acne. If you are battling with acne, it is a good idea to calculate or be mindful of how much sugar you consume.
Another hormone that can trigger acne is insulin. Insulin is directly responsible for blood sugar regulation and insulin resistance can cause acne through glycemic control.
3. Fatigue and Shortness of breath
The primary energy source in the body is sugar which is a carbohydrate in its simplest forms. Consuming high sugar foods causes your energy to be rocket high and you may experience ‘being sugar high or a sugar rush’. This is followed by a sudden drop of energy as the body works faster to digest and save excess sugar, using up a lot of energy during this process.
If you get easily tired, have difficulties with going about your daily tasks and chores, or become completely out of breath after using the stairs, your body is signaling you to watch your direct sugar intake. Cut back on energy drinks and carbonated beverages, they contain a lot of processed sugar. A cola drink may contain as much as 12 teaspoons per serving. The presence of excess sugar in the blood and secretion of insulin can also cause energy levels to be unsteady.
4. Constant high blood pressure
A 2013 research revealed that excess blood sugar can cause a rise in blood pressure. Hypertension has been associated with excessive consumption of sweetened beverages and can be a leading cause of cardiovascular diseases. Excess salt in food is not the only additive capable of spiking blood sugar levels, too much added sugar can also cause high blood pressure.
The lining of blood vessels can be damaged due to the presence of high levels of glucose that causes lipids like the ‘bad cholesterol’ LDL to stick to the walls of the blood vessels which in turn hardens the blood vessels causing blood pressure to go up.
High blood sugar levels induce hypertension which is a risk factor for CVD also known as Cardiovascular Disease. It is therefore a precursor of both health conditions.
5. Weight gain and continuously hungry
Obesity is the most common side effect of excess intake of dietary sugar. Nutritionists have advised that the fastest way to lose weight is by cutting down ’empty calories’ which provide no nutrients but increases the calorie count consumed.
Belly fat has been associated with the intake of carbonated drinks. Excess sugar disrupts the body’s metabolism leaving you hungry and in need of more sugar because it is easily digestible. It satisfies the taste buds momentarily but leaves the stomach empty. Increased sugar intake fuels the desire or cravings for more sugar. The body burns sugar easily leaving you hungry and craving more sweets
The hormone leptin which inhibits hunger is destroyed by sugar. The hormone regulates a person’s weight and sends signals to the brain when a person needs to rat or has had enough. Excess sugar however may cause leptin resistance. The lack of nutrients in sugary foods leaves you hungry all the time as there are no nutrients for the body to digest and feel full on.
6. Chronic diseases
Diseases such as diabetes and insulin resistance have been indicated to be caused by high sugar levels in the diet over time. Patients diagnosed with type 2 diabetes have a characteristic high sugar blood levels.
Another disease that has been linked to excess blood sugar are cardiovascular diseases. A 2014 study revealed that about 17–21% of people who get their daily calories from added sugar had a 38% higher risk of dying from a cardiovascular disease
Certain types of cancers have been shown to stem from excess sugar intake which causes inflammation, oxidative stress, obesity and are major precursors of cancer. Also, regular consumption of many processed foods and sugar has been found to increase the risk of certain types of cancer.
Here are some ways to reduce sugar intake and eliminate excess sugar in the body
- Avoid sweet cravings by eating small meals at regular intervals to keep you full.
- Drinking a lot of water helps to regulate the kidneys and detoxify the bloodstream.
- Check food labels for extra non-natural sweeteners.
- Eat fiber rich foods.
- Avoid processed foods as much as possible.
- Replace unhealthy snacks with healthier options.
Cutting down or regulating dietary sugar may be one of the hardest diet decisions to achieve. However a conscious effort to replace processed foods with whole, unprocessed foods, read food labels and other guides can help regulate the sugar intake
Sugary foods are good business for industries because the tongue sugar cells are more sensitive to taste thus are profitable for them as people prefer sugary and good tasting foods. Being health conscious is an important step to controlling direct sugar consumption. Loads of sugar can be hidden in a variety of foods like alcoholic beverages, not just our good old candies.