Sugar is one of the most deceptive substances on the planet, and effects of high sugar intake on the body is very negative. So, even though you’re trying to eat healthier, you may be adding high sugar to your diet than you intended to. Sugar can make you feel upset, irritable, and sluggish. It’s easy to think of sugar as a bad thing, but it’s actually one of the most important sources of energy and vital for our survival. Sugar is fine for your body in small amounts. But too much of it can cause weight gain, skin problems, and even type 2 diabetes. It can also increase your risk for several serious medical issues.
Not all sugars are produced equal. Fructose in fruits and vegetables, and lactose in milk-rich foods, are natural sugars that you don’t need to worry about because they also contain fiber and calcium. On the other hand, processed sugars, which are frequently added to foods to make them sweet, are the ones you can’t live without. These added sugars are basically anything that adds sugar to a food to make it sweet. While they may be healthier than table sugar, they still contribute more calories but little to nothing in terms of vitamins and minerals.
Top reasons why eating high sugar is bad for your health.
Signs and symptoms of consuming too much sugar can vary from person to person. The following signs and symptoms might mean you’re eating too much sugar:
1.Weight gain or struggle losing weight
One of the most common causes of weight gain or weight loss issues is high sugar intake. High-sugar foods and beverages often increase your overall calorie intake, while providing little or no nutritional value. This can lead to undesirable weight gain and difficulties in losing weight.
2.Exhaustion and energy crashes throughout the day
Consuming too much sugar can cause rapid rises and falls in blood sugar, leading to changes in energy levels and fatigue or lethargy throughout the day.
3.Dental glitches like cavities and gum disease
Cavities, gum disease, and other dental issues are often linked to high sugar intake. Sugar promotes the growth of harmful bacteria in your mouth. These bacteria produce acids that damage your tooth enamel. These acids also cause cavities and contribute to gum disease.
4.Frequent urination and increased thirst
Diarrhea and excessive thirst can be symptoms of too much sugar intake. High blood sugar from eating too many sugary foods can overload your kidneys, causing you to urinate more often and dehydrate, causing your body to look for more fluids.
5.Increased hunger even after meals
Even after eating, you may still feel hungry. Too much sugar can cause blood sugar levels to fluctuate and insulin resistance to kick in. High levels of sugar can mess with your body’s hunger hormones, causing you to feel hungry and crave food soon after you eat.
6.Mood swings and irritability
High sugar consumption can cause mood swings and irritability because it affects blood sugar levels. High blood sugar can cause rapid spikes and crashes in your blood sugar levels. This can affect your neurotransmitters, causing mood swings and increased irritability.
7.Recurrent headaches
Eating too much sugar can lead to frequent headaches. High blood sugar levels can cause inflammation, block blood vessels, and cause changes in neurotransmitters, which can lead to headaches and migraine.
8.Skin issues like acne and skin infections
Excessive sugar intake can worsen skin conditions such as acne and infections. Eating a lot of sugar can increase inflammation and trigger the release of hormones that can clog pores and make you more prone to skin infections.
9.Struggle concentrating and brain fog
Concentration problems and brain fog can also be caused by too much sugar. Eating a high-sugar diet can cause blood sugar levels to fluctuate, which can have a negative impact on your brain, making it harder to focus and making you feel disoriented.
10.Frequent cravings for sugary foods and drinks
Eating and drinking a lot of sugary foods and beverages can be a sign that you may be addicted to sugar or have a tendency to rely on sugary snacks and drinks for energy. These sugar cravings can cause you to consume too many empty calories and have a negative effect on your overall health.
11.Insulin resistance and prediabetes symptoms
Chronic high sugar consumption can lead to insulin resistance and pre-diabetes symptoms. Insulin resistance is when your body’s cells become less sensitive to insulin, causing your blood sugar levels to rise. Some of the symptoms of insulin resistance include: increased hunger and thirst increased urination blurred vision
12.Improvement of metabolic syndrome
Eating too much sugar can lead to metabolic syndrome. High-sugar diets increase insulin resistance, lead to weight gain, and raise blood pressure, cholesterol and triglyceride levels, all of which together increase your risk of metabolic syndrome. Metabolic syndrome is a group of conditions that significantly increase your risk of developing cardiovascular disease (CV) and type 2 diabetes.
13.Increased risk of type 2 diabetes and cardiovascular disease
Consuming too much sugar increases the risk of developing type 2 diabetes, as well as cardiovascular disease. High-sugar diets also contribute to insulin resistance and obesity, as well as inflammation, which are the main causes of these diseases.
14.High Blood Pressure
Consuming too much sugar in your diet may be a contributing with high blood pressure. Studies have shown that consuming sugary drinks has a significant impact on high blood pressure and an increased risk of hypertension.
15.Joint Pain
Several Studies have shown that regular consumption of sugar-sweetened sodas increases the risk of RA in certain women, including those who have late-onset arthritis. Too much sugar can cause systemic inflammation, which can lead to joint pain.
16.Sleep Issues
Numerous studies found that poor sleep quality was strongly linked to higher levels of added sugars in the diet. Your sleep cycle and quality of sleep is affected by light and temperature in the bedroom and by glycemic regulation.
17.Digestive Issues
Intake of too much sugar may cause you abdominal pain, cramping or diarrhea, and this may be possible causes to irritate the gut. People with underlying health conditions like irritable bowel syndrome (IBS), or those who have had gastric surgery may also experience an increase in gastrointestinal symptoms caused by too much sugar. High-sugar foods can also cause constipation if they are replacing fiber-rich foods like fruits, vegetables and whole grains.
It’s important to remember that sweet treats are a normal part of life, but if you’re experiencing these symptoms on a consistent basis, it could be a sign that you’re eating too much sugar. If you think you’re on the wrong track, it’s best to talk to a health care provider or a dietitian to get more specific advice and tips.
Effects of high sugar intake is bad for You
Sugar is okay for you if it’s in small amounts. But too much of it can cause you many serious health problems. Add sugar is found in all kinds of products, from marinara sauces to peanut butter, and it can even be found in the most unexpected foods. Many people rely on fast, processed foods to eat and snack, because these products often have added sugar, they make up a large portion of their daily calories.
Here are reasons why eating too much sugar is bad for your health:
- Can cause weight gain and obesity because of the high calorie content in sugary foods and beverages.
- May also increase insulin resistance, which can lead to type 2 diabetes.
- Can also cause chronic inflammation, which has been linked to various health problems, such as autoimmune diseases and some cancers.
- Because sugar lacks essential nutrients, it’s often referred to as “empty calories” because it provides little or no nutritional value.
- Can cause frequent changes in your blood sugar levels, resulting in energy crashes, fatigue and mood swings.
- May also cause dental problems, such as cavities or gum disease, by feeding harmful bacteria in your mouth.
- Can also raise triglyceride levels, which can increase your risk of heart disease or stroke.
- May also contribute to skin problems, such as acne and premature aging, as it promotes inflammation and collagen breakdown.
- Can cause fatty liver disease, which occurs when your liver converts excess sugar to fat.
- Eating a high-sugar diet and processed foods can also cause mood and emotional changes. It can even increase your risk of depression.
Other Health Risks
In addition to the risks mentioned above, sugar has many other negative effects on your body. Some of the most common effects of added sugar include:
- Increased risk of gout: Added sugars increase uric acid in your blood, making it more likely that you will develop or worsen gout, an inflammatory condition that causes pain in your joints.
- Risk of kidney disease: Fructose increases the concentration of urate in your blood, which can lead to kidney disease. High blood sugar levels also cause damage to your delicate blood vessels.
- Dental health: Too much sugar can lead to cavities. The bacteria in your mouth consume sugar and release acidic byproducts that cause tooth decay.
- Dementia and Alzheimer’s disease: Eating a high-sugar diet can lead to memory loss and has been linked to a higher risk of developing dementia, Alzheimer’s disease and stroke. More research is being conducted on the health effects of added sugar.
What are Negative Effects of Sugar on the Body?
Sugar causes rapid rises and falls in blood sugar, which can lead to energy loss, mood changes, and hunger. Over time, too much sugar can increase insulin resistance, inflammation and weight gain, which can increase the risk of chronic diseases like type 2 diabetes, cardiovascular disease, and obesity.
It is possible that if you are not consuming sufficient amounts of fruits and vegetables and are not consuming high-quality, lean protein, healthy fat and unprocessed carbohydrate meals, then added sugars may be replacing other beneficial foods. This could mean that you are missing out on vitamins, minerals, and fiber, in addition to the added sugar being present in other forms. Experts believe that sugar is one of the primary contributors to obesity and many chronic diseases, such as type 2 diabetes, and dietary guidelines recommend that added sugar calories should be kept below 10%.
How to Reduce Your Sugar Intake?
Eating too much sugar can have a negative impact on your health. Eating small amounts of sugar every now and then is healthy, but it’s best to avoid adding too much sugar whenever possible. Eating whole, unsweetened foods automatically reduces your sugar intake.
Here are some easy ways to reduce your added sugar intake:
- Swap plain yogurt for fresh or frozen berries.
- Choose marinades with zero added sugars, such as nut butter, nut butter, and nut butter-free marinara sauce.
- Skip sugar-loaded fruit smoothies and opt for whole fruits instead.
- Drink coffee black or a natural alternative.
- Skip candy and opt for a homemade trail mix made with fruits, nuts, and dark chocolate chips instead of candy.
- Slice fresh bananas on your peanut butter sandwich instead of jelly Use natural nut butter instead of sugary spreads like Nutella.
- Avoid sugary drinks such as sodas, juices, honey, sugar or agave
- Skip sweet salad dressings such as honey mustard and honey mustard.
- Swap sugary drinks (soda, energy drink, juice, etc.) for unsweetened teas.
- Look for foods with less than 4 gm of sugar per serving, such as cereal, granola, granola bars, rolled oats, or a bowl of oats with nut butter topped with fresh berries.
The best way to cut down on added sugar is to cook healthy meals at home instead of buying foods and drinks with added sugar.
Conclusion
Overconsumption of added sugar has many negative health consequences, and they can cause weight gain, high blood sugar levels, and a heightened risk for heart disease and other serious conditions. Therefore, it is important to reduce added sugar whenever possible. This is easier said than done when you are following a nutrient-rich diet that includes whole foods. If you are looking for ways to reduce your added sugar intake, here are some small changes you can make.
While it is not possible to eliminate all added sugars from your diet altogether, it is recommended to read labels carefully, focus on unprocessed, whole foods, and make healthy food choices. Companies will always try to improve the taste of their foods, but as consumers, you are becoming more aware of your health and you can choose how much of these things you put into your bodies.
FAQ
What is added sugar?
It’s a sugar that’s added to food when you process it, cook it, or eat it at a table. For example, sucrose or dextrose is added when you cook something. Honey is added when you sweeten tea at the table. But don’t worry, the Nutrition Facts panels list added sugars under total sugars, so you know if your food has them.
What is considered a high-sugar food?
The term high-sugar refers to foods with high added sugars or high natural sugars content. Few examples of high-sugar food include:
- Sweet snacks (such as cookies, candy, cakes, etc.)
- Sugar-sweet cereals (including sweet cereals, pre-packaged cereals, rice cereals, rice pudding, etc.)
- Soothing beverages (soda, energy drink, fruit juices, etc.) Ice cream
- Many processed foods contain added sugars (sucrose, HFCS, etc.)
Reference Used:
https://www.everydayhealth.com/diet-nutrition/potential-signs-youre-eating-too-much-sugar
