It is in human nature to like eating sugar. When humans were living in small tribes centuries ago, sugar was a rarity and was often associated with fruits, which are high in Vitamin C. This meant that if you were eating sugar, you were eating foods that were beneficial for your health, as humans are unable to make Vitamin C in the body.
Fast forward to today, and that wiring for all things sweet hasn’t gone anywhere. Humans consume an average of 17 teaspoons of sugar per day. That’s a lot! Sugar is everywhere: in sweets, in drinks, in food, and, of course, in packages that you can buy at any store.
There are, of course, dangers that come with eating excessive amounts of sugar, which can impact negatively on health and mental wellbeing. It can even put you at a higher risk of developing certain illnesses.
So, how do you know when you have eaten too much sugar? Here, 18 signs that you may need to cut back on your sugar intake will be looked at, so you can assess how much the sweet stuff is impacting your everyday life.
Constant Sugar Cravings
According to Healthline, sugar is an incredibly addictive substance.
This means that, like most other drugs, if you stop taking it, you will be hit with intense cravings. The only difference is that, as before, sugar is everywhere, and much harder to avoid.
Therefore, if you notice that you are craving sugar all the time when you aren’t eating it, then you probably have a sugar addiction. In this instance, try to lower the amount of sugar you eat, especially in junk foods, and try to substitute this for natural sugars, like the ones found in fruits.
Weight Gain
Most people are aware of the link between eating too many calories and putting on weight. If you are putting on a lot of weight and haven’t been eating any more food than normal, then you really should aim to see your doctor as soon as possible, as there could be an underlying health issue. However, you should also examine how much sugar you are consuming. Sugar is turned into fat by the body and, if you eat too much, the number of fat cells in your body increase.
Sleepiness
Are you tired all the time? Of course, this can be a sign of a mental health issue, such as depression but, it can also be a sign of issues with blood sugar. Regular consumption of sugary food can cause your blood sugar to spike, which is linked to high energy levels, followed by a slump in energy.
Mood Swings
Regular mood swings are often a symptom of issues with blood sugar. This can, of course, lead to mental health issues, impacting on wellbeing and emotional regulation. High sugar has also been shown by studies conducted by the Mayo Clinic to have an impact on both depressive and anxious symptoms.
So, while mood swings can be a sign of a mental health issue, if you notice mood swings occuring often, it may be worth looking at your diet first.
Skin Issues
Skin is an organ and, if your diet is out of balance, if you have been ill or if you are stressed, it will show on your skin.
If you have noticed blotchy patches on your skin, acne flares or even eczema, this can point to having too much sugar in your diet. Sugar can also cause dry skin, as it sucks water away from the subdermal layers.
Tooth Decay and Gum Disease
Any dentist will tell you that if you eat too much sugar, it will impact your teeth, usually leading to gum disease and tooth decay. The bacteria that live in your mouth love eating sugar and then expel the waste onto the teeth, leading to plaque and cavities. So, if you have had an increase in cavities or your gum disease isn’t shifting, cut down on your sugar and up the fluoride in your toothpaste.
Stiff Joints
Sugar is an inflammatory food and, as such, it can cause all of your body to become stiff and to swell. This leads to an increase in sore joints, as well as upping the chances of you developing arthritic issues.
High Blood Pressure
Too much sugar can often be a cause of high blood pressure. In fact, research has shown that if you consume one of the densest sugars, high fructose corn syrup, you are more likely to have high blood pressure. If you feel faint when standing, have noticed a fluttering feeling in your chest, or have headaches, please see your doctor to have your blood pressure checked.
Problems with Digestion
It should come as no surprise that eating a lot of sugar will impact negatively on gut and digestive health. Sugar has the potential to ferment, meaning that eating too much of it can cause discomfort, gas, bloating and can even cause worsening of symptoms that have been linked to chronic issues like irritable bowel syndrome, or IBS.
Hunger
Sugar is not as filling as other items you may eat, so you can binge on sugar for hours and not feel full. The end result is that you may feel more hungry and experience pangs of extreme hunger pains through the day. This can cause you to eat more, leading to weight gain.
Problems With Concentration
Sugar can cause issues with concentration, due in part to the blood sugar spikes and crashes. This can lead to issues with mental clarity, making it harder to function on tasks. So, if you are struggling to focus on tasks at work, or at home, cut back on your sugar.
Sleep Problems
Eating any food too close to bedtime will cause problems with sleep. However, sugar has a stimulant effect, meaning it is more difficult to fall and stay asleep if you eat a lot of sugar. If you are having problems with sleeping but have been upping your consumption of chocolate, try to cut it back and see if it has an impact.
Fatigue After Meals
If you feel tired after you eat a meal, the culprit may be a high level of sugar in your diet. Remember, excess sugar has been linked to blood sugar spikes, which can cause exhaustion and extreme fatigue. If you feel tired after eating, cut down on your sugar.
Increased Thirst
If you drink a lot of water, and are often thirsty, this is a sign of dehydration. However, why is that happening?
In most cases of high sugar consumption, it is because sugar draws water away from the cells in your body, meaning you have to up your intake of H2O to balance it out. Therefore, if you always feel thirsty, despite drinking a lot of water, this is likely to be the reason why.
Fatty Liver
Fatty liver is often linked to consuming excess quantities of alcohol. However, this is not always the main culprit behind fatty liver disease.
According to the NHS, fatty liver occurs when the liver becomes inflamed and cannot metabolize fat. This leads to the liver accumulating fat, causing loss of appetite, pain in the region of the liver, nausea and weight loss.
As sugar is an inflammatory, it stands to reason that it would be one of the leading causes of non-alcoholic fatty liver disease, of NAFLD. If you have concerns about any of the aforementioned symptoms, please talk to your doctor to undertake testing and be sure to start cutting down on sugar!
Blurry Vision
OK, so blurred vision is a symptom of lots of different things, and can mean that you need to book an appointment to see the optician.
However, you should note that if you have been eating a lot of sugar recently, and your eyesight is blurred, that excess sugar in your diet can cause the lenses that are over your eyes to swell up. Sugar is inflammatory and, when it impacts your eyesight, this can make it harder to see and to focus. Long-term, this can cause damage to your eyes due to problems with the blood vessels. So, if you notice that after eating that your eyesight is blurred, you may want to cut back on the sugar.
Yeast Infections
Yeast infections as a result of too much sugar are more common in women, but they can also occur in men.
Simply put, this is because sugar contributes to the growth of candida. This is a naturally occurring bacteria that exists on the body but, when the numbers go into overdrive, you can end up with thrush and other yeast infections. These can occur around the genital area in women, on the feet (athletes foot) and even in the mouth. The symptoms of a yeast infection include skin that is swollen and itchy, as well as a tongue that has a white, fluffy appearance.
So, if you are fed up with treating yeast infections, cut back on your sugar intake.
Slow Wound Healing
If you eat too much sugar, you are more likely to have issues with your blood circulation. This is because the blood can become too thick.
So, if you are out and about and you get an injury, it can take longer for it to heal. This also applies to things like bruises; if that bruise has been on your leg for over a week, you need to think about cutting down on your sugar and upping your water intake.
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