Six signs that you’re eating too much sugar

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Sugar can make us happy, but it can also make us addicted and ill. The dose makes the poison. This is how you can tell if you are consuming too much.

Too many people feel they have an immense “need” for sugar. Eating a few sweets here and there to satisfy a craving is one thing, but eating large amounts every day is another. Regular consumption of large amounts of added sugar can be detrimental to health and increase the risk of various diseases. The body is smart and knows when you’re overdoing it. Here are some signs that you may be eating too much sugar:

Frequent sugar cravings
A diet high in added sugar has been shown to increase appetite and cravings for unnutritious foods. Sugar is processed by the body very quickly and enters the bloodstream at record speed, causing blood sugar levels to rise abruptly. This leads to a constant cycle of cravings and excessive consumption to “satisfy” these cravings. Constant ups and downs also increase the risk of developing type 2 diabetes.

Your energy levels are unstable
The rise in blood sugar causes your energy levels to spike but then drop again just as quickly – in other words, they are unstable. After a piece of cake, you feel energized, but after an hour, you feel tired. That’s because your body is waiting for you to refuel with more sugar to get you going again.

You never feel full
A high-fiber, high-protein meal is one of the best ways to keep you full and satisfied throughout the day until your next meal. Eating a lot of added sugar without these two things can leave you feeling less than satiated after meals. After eating a sugary meal or snack, you may feel full in the short term, but it won’t last because the sugar has been processed so quickly and hasn’t provided your body with complete nutrients.
Weight gain

The most apparent sign of consuming too much sugar is when your pants no longer fit. Added sugar can greatly and significantly decrease ghrelin levels, the so-called hormone. Excess sugar can also affect the role of insulin in the body. Insulin ensures that sugar leaves the blood and enters the cells, where it is used to produce energy. Insulin resistance can develop if there is a permanent excess of sugar. This leads to high blood sugar levels and weight gain. And not least, because you don’t get the same amount of calories from the sugar you eat through exercise. And what the body doesn’t burn, it stores.

You could have high blood pressure
High blood pressure is often associated with excessive salt consumption. However, research consistently shows that sugar is just as much to blame. Some studies have shown that added sugar can harm more than salt. Added sugar affects nitric oxide levels. Nitric oxide helps to relax blood vessels, and impaired function can lead to vessel tension, leading to high blood pressure.

Bad skin
What we eat also affects the appearance of our skin. A persistently high blood sugar level promotes inflammation and, in the long term, leads to increased sebum production in the skin—the perfect breeding ground for blemished skin and acne.

The human organism needs carbohydrates, i.e. sugar, to survive, as glucose is the most crucial energy source. But not all sugars are the same. “Natural sugar, which is found in fruit and vegetables, or complex sugar, i.e. carbohydrates in potatoes, wholegrain rice and pulses, are important sources of energy and fibre for our bodies and are beneficial to our health. On the other hand, added sugar in baked goods, soft drinks, fruit juices and sweets in excessive quantities is already harmful,” warns Birgit Tollkühn-Prott, Head Dietician of the Nutrition and Diabetes Team (PEDT) at the University Hospital RWTH Aachen.

It’s more than okay to eat a sweet treat here and there. In fact, it’s a good thing not to deny yourself all the time. However, overconsumption of sugar is one of the easiest ways to increase your risk of diseases like diabetes, high blood pressure, weight gain, and heart disease. If you are affected by one or more of these symptoms, getting a nutrition check with your doctor or nutritionist is worth it.