Many people find it difficult to simply give up sweets. But consuming too much sugar has consequences. What signs you should react to.
Most people know that high sugar consumption is not good for your health . However, foregoing it entirely out of caution is only an option for very few people. The right size is crucial here. But when is it too much sugar? The body often gives clear signals.
It doesn’t work completely without sugar
The body needs sugar because it is an important source of energy. Ingested through food, it is broken down into its building blocks in the intestines and enters the blood. From there, with the help of the hormone insulin, it is transported into the cells and organs – exactly where it is needed. The brain, blood cells and kidneys in particular rely on sugar or the building block glucose as an energy source.
That’s why organizations like the World Health Organization (WHO) recommend consuming a certain amount of sugar every day. However, so-called free sugar in the form of sweets, drinks and other sweetened foods are not necessary. This is because the body is able to obtain sugar from carbohydrate-rich foods such as rice, whole grain products or potatoes.
You should therefore not consume more than ten percent of free sugar per day. With 2,000 calories a day, that’s a maximum of 50 grams of sugar. Two glasses of orange juice can exceed that.
Too much sugar: the symptoms
Sugar is found in almost every food – in apples and in sausage bread. This makes it difficult to track how much sugar you consume every day. However, certain signs give you a clue if you are consuming too much sugar from your diet.
1. Tiredness and lack of concentration
If you consume sugar in the form of complex carbohydrates, your blood sugar level will slowly increase. The insulin level then increases in order to transport the sugar into the cells. Blood sugar and insulin then slowly fall again.
However, if you eat foods that contain a lot of sugar, your blood sugar level can rise sharply and quickly. The body reacts with a lot of insulin. As a result, blood sugar levels can drop too low and lead to short-term hypoglycemia. This can make you tired and unfocused. If you often feel this way after eating, it could be a sign that you are consuming too much sugar.
2. Food cravings
Cravings can also be related to sugar consumption. Complex carbohydrates are digested more slowly and therefore only cause blood sugar and insulin levels to rise slowly. This, together with the fiber it often contains, ensures that you stay full for a long time. However, if the blood sugar level rises sharply due to a lot of free sugar and then falls quickly again, this only saturates you for a short time. You’ll get hungry again more quickly.
3. Weight gain
Giving in to cravings regularly can lead to you consuming too many calories. Over a long period of time, this can cause you to gain weight.
Such eating habits, if continued for years, can lead to other serious problems. If you eat very often a day and eat a lot of sugary foods, the insulin level will remain permanently elevated. Over time, the body develops a certain habituation effect: it needs more and more insulin to store the sugar in the cells. This is the reason that too much sugar in the diet can lead to type 2 diabetes .
4. Frequent urination and thirst
Frequent urination and increased thirst can also be a result of regular high sugar consumption. The reason: The body tries to get rid of the excess sugar and excretes it in the urine. As a result, you have to go to the toilet more often. This causes the body to lose a lot of fluid and you become more thirsty.
5. Skin problems
The more sugar you consume, the higher your blood sugar level is – and the more insulin is released. Science suspects that this is the connection between skin problems and heavy sugar consumption. Because insulin, as a growth hormone, can possibly increase the activity of the sebaceous glands. More sebum poses a risk of clogging pores and causing or worsening pimples. Increased inflammatory processes in the skin are also discussed as triggers for impurities.
6. Tooth decay
It is well known that sugar is bad for your teeth. Therefore, tooth decay may indicate that you are consuming too much sugar. In particular, sweets that are kept in the mouth for a long time, such as candies, can damage teeth. In any case, you should make sure to brush your teeth regularly . This can prevent tooth decay.
The body relies on sugar as a source of energy. However, if you consume too much sugar, it can also be harmful. The body shows this in the form of certain warning signals. If you consume too much sugar for a short period of time, this often becomes apparent through tiredness or a lack of concentration. Skin problems, severe thirst and cravings are also possible. Long-term consequences of excessive sugar consumption include tooth decay and weight gain. Once you experience these symptoms, it is time to reduce your sugar consumption.