Eating too much sugar can affect your body in many ways. It can cause cavities, irritability, weight gain, and even depression.
Natural occurring sugars like fructose (in fruits) and lactose (in dairy) are okay in small amounts, but processed sugars, including high fructose corn syrup, should be avoided. Here are some signs that you’re eating too much sugar:
1. You’re Gaining Weight
Added sugars, like those found in soda, candy, and cookies, are high in calories but lack the nutrients that help your body function properly. This makes them “empty calories,” and can lead to weight gain over time.
After you have a sugar high, the blood sugar level crashes and leaves you feeling wiped out. This can cause a vicious cycle where you consume more sugar in an attempt to regain your energy levels, which will only make you feel worse in the long run.
If you are gaining weight over time, cut out the sugary snacks and beverages in favor of protein-rich foods and fiber-rich veggies. This will help keep your metabolism and appetite in check. You’ll also feel more full and satisfied after meals, which can also help with weight loss.
2. You’re Feeling Tired
Sugar is found in so many of the things we eat. It’s in our glass of milk, bowl of fruit, and our favorite pick-me-ups (like candy bars) but it’s also added to things like ketchup, soup, salad dressing, and yogurt.
Adding sugar to these foods increases their carbohydrate content, which causes a rapid spike in blood sugar and insulin. This leads to a sudden drop in energy levels and can leave you feeling tired and sluggish.
Large swings in blood sugar can irritate the gut and exacerbate gastrointestinal issues such as bloating, cramping, or diarrhea, Stoner-Davis says. And if your sugary snacks and drinks are replacing healthy options, you’re missing out on valuable nutrients like fiber, vitamins, and minerals. This can also lead to nutrient deficiencies and weaken your immune system, making you more susceptible to getting sick.
3. You’re Having Digestive Issues
Studies have found that people who eat a lot of added sugar are at greater risk for heart disease. This is because excess sugar can contribute to obesity, high blood sugar, high blood pressure, inflammation and atherosclerosis – all risk factors for heart disease.
Sugars, also called carbohydrates, provide energy for the body in the form of glucose. However, when it comes to adding sugar to a healthy diet, limiting the obvious sources like candy and soda and prioritizing unprocessed whole foods can help prevent the long-term negative effects of eating too much sugar.
Sugar may also cause bloating, which can be a sign of digestive issues such as IBS and small intestinal bacterial overgrowth (SIBO). This is because excess sugar can overload the liver and lead to fat accumulation in the abdomen.
4. You Have Acne
While acne isn’t a direct cause of sugar, it can definitely contribute to the breakouts that many people experience. High levels of sugar in the body create spikes of insulin, causing inflammation throughout the body and causing hormones to be released that trigger oil production. These hormones can then clog pores and lead to breakouts.
Refined sugars are also hidden in a lot of processed foods, so it’s important to read the ingredients list on your food. Look for words like fructose, dextrose, corn syrup, and anything that ends in -ose. Eliminating these from your diet will help improve your skin and help reduce your breakouts. Plus, drinking water instead of soft drinks and fruit juices is a great way to increase fluid intake.
5. You Have Wrinkles
Sugar attaches to proteins in the bloodstream, creating harmful molecules known as advanced glycation end products that damage the collagen and elastin fibers that keep your skin supple and firm. This is why a high-sugar diet has been linked to early aging, including wrinkles.
Besides face and body acne, consuming too much sugar can also cause other skin issues like dermatitis, psoriasis and rosacea. It can also contribute to a hormonal imbalance in the body that leads to more sweat, clogged pores and excess hair growth, especially on the face.
Finally, if you find yourself getting sick more often than usual, it may be a sign that your immune system isn’t functioning properly because of the overconsumption of sugar. This can also affect your energy level.
