5 signs your body warns you are eating too much sugar

1. How does eating too much sugar affect your health?

Natural sugar

Sugars occur naturally in all carbohydrate-containing foods such as fruits, vegetables, grains, and milk. Foods containing natural sugars are safe and healthy because they also contain fiber, essential minerals, and high levels of antioxidants.

Because our bodies digest these foods slowly, the sugars they contain provide a steady source of energy to the body's cells. Eating plenty of fruits, vegetables, and whole grains has also been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and some cancers.

Added sugar

The problem is when you consume too much added sugar, which is sugar that food manufacturers add to products to enhance flavor or extend shelf life. Unlike natural sugars, added sugars are absorbed quickly, causing a rapid rise in blood sugar levels.

Added sugars are also linked to inflammation, oxidative stress, and obesity. These factors can increase your risk of heart disease, high blood pressure, and premature aging.

Common sources of added sugars include soft drinks, fruit juices, flavored yogurts, ready-to-eat cereals, cookies, cakes, candy, and most processed foods. But added sugars are also often found in everyday foods that you may not realize are sweet because they don't have an obvious "sweet taste," such as soups, cured meats, sauces, and more.

As a result, we are consuming too much added sugar. This risk is increased in people with unhealthy eating habits, eating a lot of processed foods, fast food… So when consuming too much sugar, does the body have warning signs?

2. Signs you are eating too much sugar:

Increased hunger

Research shows that if you are consuming more calories through added sugar, the first sign is increased hunger. This is because sugar may satisfy our taste buds but it does not actually fill us up.

Without protein, fiber, and healthy fats, your body burns through sugar quickly and increases hunger, which can lead to more snacking. Plus, high sugar intake disrupts your metabolism by interfering with leptin, a hunger suppressant, making you crave more sugar and feel hungrier.

Uncomfortable

If you're feeling moody, irritable, or upset, stress may not be the only reason, it could be a sign that you're eating too much sugar.

Eating too much sugar can promote inflammation, worsen mood, and lead to symptoms of depression. This is because a high-sugar meal quickly raises blood sugar levels, but as your body rushes to process all that sugar, your energy levels drop, leaving you feeling sluggish and irritable.

More and more craving for sweets

Sugar targets the brain's pleasure center, causing a surge of the so-called "happy hormone" dopamine. If you notice that your usual foods don't taste as sweet as they used to, or you need to add more sugar to your food to make it taste better, you may be eating too much sugar and need to increase it. This is because your brain is used to very high levels of sweetness, and once you get used to it, you'll have a harder time feeling satisfied with less sweet foods.

Acne and wrinkles

The American Academy of Dermatology suggests that if you're struggling with acne, you might want to consider whether you're eating too much sugar. Wrinkles could also be another sign that you're consuming too much sugar. Research shows that advanced glycation end products, which are a byproduct of excess sugar, accelerate the aging process of the skin, leading to wrinkles.

According to Dr. Hoang Thi Ai Lien - Central Dermatology Hospital, eating too much sugar not only causes overweight and obesity but also accelerates the aging process.

Eating too much sugar will cause cells to work too hard, sugar molecules will combine with proteins to create glycation. This is the cause of damaged collagen, causing sagging skin and deep wrinkles.

Brain fog

Problems with mental clarity, concentration, and memory can result from consuming too much added sugar. Research shows that while glucose is the brain’s primary fuel source, excess can cause hyperglycemia, which can also cause inflammation in the brain and negatively impact cognitive function and mood.

3. How to reduce sugar intake?:

Increase fiber-rich foods

Eating fiber helps you feel full longer and curbs sugar cravings. Not only that, fiber also helps keep blood sugar levels stable, preventing sugar crashes and avoiding some of the potential negative effects of sugar withdrawal.

Some healthy high-fiber foods include vegetables, nuts, and beans. Remember to drink more water if you increase your fiber intake to prevent unpleasant digestive side effects and constipation.

Eat more protein

Protein is great for reducing hunger and sugar cravings. A high-protein diet not only reduces ghrelin, the hunger hormone, but also helps maintain normal blood sugar levels to prevent some sugar withdrawal symptoms. Good sources of protein include beef, chicken, fish, eggs, lentils, black beans, etc.

Drink enough water

If you feel your stomach growling, try drinking a glass of water. Thirst is sometimes mistaken for hunger. For people who are used to drinking soda or other drinks that are high in added sugars, drinking water instead of sugary drinks can be a great way to cut down on calories and sugar.

Supplement foods containing probiotics

Eating probiotic-rich foods like kombucha, kefir, tempeh, miso, kimchi, etc. helps increase beneficial bacteria in the gut. In addition to being good for digestive health and immunity, some studies have found that it can help maintain stable blood sugar levels and reduce sugar cravings.

Eat healthy fats

Fat, like protein and fiber, can suppress sugar cravings. This is because fat is digested very slowly, helping you feel fuller for longer. However, the type of fat you need is healthy fat from foods such as fatty fish, avocados, nuts, etc.