5 signs that you may be consuming excessive sugar
How to know if you are consuming too much sugar (collage by RBC-Ukraine)
Excessive sugar consumption can have serious effects on human health. While it is a source of energy, too much sugar in the diet can lead to a number of negative consequences.
You can read about 5 signs that you are eating too much sugar in the material by RBC-Ukraine.
- Frequent fatigue and low energy
While sugar can quickly boost energy levels, excess consumption leads to sharp spikes in blood glucose, followed by rapid declines. This cycle of "sugar spikes" can result in feelings of fatigue and low energy a few hours after eating. If a person consistently experiences a slump, especially after meals, it may indicate that their diet contains too much sugar.
- Constant cravings for sweets
Excessive sugar consumption activates dopamine production, a neurotransmitter that creates feelings of pleasure. This creates a kind of sugar addiction, making it increasingly difficult for individuals to resist sweet cravings. The more sugar a person consumes, the stronger the desire for another fix becomes. This can lead to frequent snacking on sweets and the consumption of large amounts of sugary products.
- Weight gain
Sugar is calorie-dense but does not provide a sense of fullness. Consuming large amounts of sugar, especially hidden in drinks, snacks, and processed foods, can lead to excessive calorie intake and, consequently, weight gain. Additionally, excess sugar in the body increases insulin levels, which can hinder fat burning. If a person consumes a lot of sugar and struggles to manage their weight, this may be a direct result of its excess.
- Skin problems
Excessive sugar intake can lead to inflammatory processes in the body, negatively affecting the skin. Glycemic products high in sugar raise insulin levels in the blood, which can activate the sebaceous glands and contribute to acne formation. People who consume a lot of sweets often face skin issues, such as acne, dryness, or even premature aging due to loss of elasticity.
- Frequent mood swings
Sugar affects blood sugar levels, which in turn influences mood. After a quick energy boost from sugar consumption, there may be a sharp drop, leading to irritability, anxiety, or even depressive states. Frequent mood changes or feelings of anxiety can be linked to glucose spikes caused by sugar intake.
Control the amount of sugar you eat (photo: freepik.com)
Recommended daily sugar intake
The recommended daily sugar intake varies based on guidelines from different health organizations and individual factors such as age, gender, physical activity level, and overall health. However, there are general recommendations for the maximum acceptable intake of added sugars (sugars added to foods during production or preparation).
Recommendations from the World Health Organization (WHO):
- Adults are advised to reduce their intake of added sugars to less than 10% of their total daily caloric intake.
- For additional health benefits, it is recommended to lower this amount to less than 5% of total daily calories.
Taking an average daily caloric intake of about 2,000 calories for an adult:
- 10% is approximately 50 grams of added sugar (or about 12 teaspoons).
- 5% is approximately 25 grams of added sugar (or about 6 teaspoons).
Recommendations from the American Heart Association (AHA):
- For women, it is recommended to limit added sugar intake to 25 grams per day (about 6 teaspoons).
- For men, the recommendation is no more than 36 grams per day (about 9 teaspoons).
Sources of added sugar
Added sugar is found in various products, such as sweetened beverages, confectionery, baked goods, yogurts, sauces, and other processed foods. These products often contain hidden amounts of sugar, which can easily exceed the recommended limits.
Natural sugars
Sugars found in natural products, such as fruits, vegetables, and dairy, are not included in these recommendations because they contain beneficial nutrients, including fiber, vitamins, and minerals.
Reducing the amount of added sugar in the diet can help lower the risk of cardiovascular diseases, diabetes, obesity, and other health issues.
Sources: Nutrients, Health, and Today.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
