Much has been said about the side effects of high sugar consumption. But the truth is that sugar is the body's source of energy and its consumption is essential for human survival. Of course, not all sugars have the same effect on health. Fructose in fruits and vegetables and lactose in dairy are natural sugars that we should not worry about consuming. Because these foods contain a lot of nutrients. However, added sugar and sugar to processed foods make up the largest amount of sugar we receive daily.
"Added sugar" is sugar that is added to foods to create a sweet taste. Natural sugars such as honey and maple syrup also fall into this category. Although these sugars are better than regular sugars, they are high in calories and low in nutrients. In this article from BingMag Meg, we talk about the symptoms that show you that you are consuming too much sugar. Stay tuned for the rest of this article.
What effect does high sugar intake have on the body?
When sugar enters the body, most of it breaks down and is absorbed in the small intestine. There are certain enzymes in the digestive tract that convert large molecules into three simpler sugars called glucose, galactose and fructose. The liver and muscles store some glucose in the form of glycogen. When you are hungry or exercising, glycogen is broken down into glucose to provide the body with the fuel it needs.
When glucose enters the bloodstream from the gastrointestinal tract, the blood glucose level that the general public It's called "blood sugar," it goes up. In response to high blood glucose, the pancreas secretes the hormone insulin to lower glucose levels and return it to normal. . This condition, called insulin resistance, increases the risk of inflammation, type 2 diabetes and other chronic diseases. High sugar intake has been linked to obesity, heart disease, fatty liver and cancer. Excessive consumption of foods containing this type of sugar can also affect mood.
What are the symptoms of high sugar intake?
There are different guidelines for consuming added sugars. Some of these guidelines recommend that you limit the intake of added sugars to less than 10% of your total daily caloric intake. For example, a person who needs 2,000 calories a day can consume a maximum of 200 calories (about 12 teaspoons) of added sugar.
However, the American Heart Association (AHA) recommends Consumption of added sugars in women and children should not exceed 100 calories per day and in men more than 150 calories per day. This amount is about 6 teaspoons for women and about 9 teaspoons for men. Infants and children under the age of 2 should not eat added sugars.
If your diet does not include fruits, vegetables, lean protein, healthy fats, and whole grains, there is probably plenty of food instead of healthy foods. Contains added sugar. This type of diet causes low intake of vitamins, minerals and fiber and puts your health at risk.
Symptoms of high sugar intake
The following symptoms indicate high sugar intake :
1. You are always hungry and you are gaining weight.
Increased hunger is one of the first signs of high sugar intake. Consumption of sugar is enjoyable for us because of its sweet taste. But usually foods with added sugar can not fill the stomach and keep us full for a long time. Most processed foods are low in protein, fiber and healthy fats, and the body quickly burns the sugar in them. For this reason, we feel hungry again shortly after consuming them.
Scientific evidence suggests that consuming sugary drinks increases the weight of adults and children. In addition, it kills beneficial bacteria in the gut. These bacteria are part of the body's immune system and are involved in regulating metabolism, fat burning and controlling blood sugar. Excess sugars also impair the function of the hormone leptin. This hormone prevents hunger.
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2. Sometimes you get irritability and mood swings. Rather, it
is the high consumption of sugar that causes these problems.
Research has shown that consuming added sugars can cause
inflammation, mood swings and depressive symptoms.
When you eat a sweet snack or snack, your blood sugar rises rapidly. As a result, large amounts of insulin are released to return blood sugar to normal. This can lead to low blood sugar, lower energy levels, lower glucose levels in the brain, and mood swings.
Watch out for times when you have a bad mood. For example, if your mood changes 1 hour after eating, it is possible that high sugar intake may play a role. So it is better to modify your diet.
3. Feeling tired and losing energy
Sugar is easily absorbed and digested. Therefore, your feeling of tiredness may be related to the amount of sugar in your diet. Sugar is a very fast source of energy. For this reason, regardless of the amount consumed, within 30 minutes you will feel hungry again and your body energy will decrease. Excessive sugar intake causes high fluctuations in blood sugar and insulin. This also affects the body's energy level.
4. It seems to you that foods are not sweet enough
One of the many side effects of consuming sugar is that after a while you think that the taste of the food is not as sweet as it used to be or you need more sugar to make it more palatable. add. You have trained your brain to expect a very high level of sweetness. Therefore, you will not feel satisfied eating low-sweet foods.
If you are using artificial and dietary sugars, it is better to reconsider consuming them. Many artificial sugars are sweeter than non-diet sugars. This also makes the brain accustomed to eating extraordinarily sweet foods and increases the desire for sugar.
5. Constantly craving sweet food
Sugar on the brain's pleasure center called the "mesocorticolimbic pathway" It is said to affect and increase dopamine (the hormone of happiness). This pathway plays an important role in our food choices. Simply put, consuming sugar increases dopamine, and increasing dopamine on its own can increase cravings for sugar and create a vicious cycle. Fortunately, eating small meals and snacks that contain healthy foods and eating regularly can help alleviate these cravings.
Your blood pressure is high
High blood pressure is one of the most important side effects of high blood sugar. According to research, the consumption of sugary drinks is associated with increased blood pressure. Hyperglycemia, which occurs following the consumption of sugary foods, damages the walls of blood vessels and sets the stage for the accumulation of cholesterol in them. This tightens blood vessels and raises blood pressure.
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7. Your skin has acne and wrinkles
If you suffer from acne, it is better to reduce the consumption of sugary foods and drinks. Blood sugar control plays an important role in maintaining healthy skin and treating acne. The results of a study showed that insulin resistance can be effective in causing acne. Wrinkles on the skin can also be another sign of high sugar intake. Scientific evidence shows that consuming products containing added sugar accelerates the aging process of the skin.
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8. You have joint pain
Aging is not the only cause of joint pain. The results of a survey among people with rheumatism show that the consumption of soft drinks and desserts can affect the symptoms of this disease. On the other hand, regular consumption of soft drinks has been found to increase the risk of rheumatism in women.
According to researchers, high sugar intake causes inflammation in the body and consequently joint pain. There are several causes for joint pain. For this reason, reducing the consumption of sugary foods may not be a miracle solution. But it can help the healing process.
9. Having trouble sleeping
If you can not sleep well, it is better to eat what you eat, pay attention. The results of a study of 300 students showed that poor sleep quality was significantly associated with high sugar intake. The sleep cycle and sleep quality are controlled by room light and temperature as well as blood sugar. In the long run, high sugar intake can completely disrupt the sleep cycle and sleep quality.
Suffering from digestive problems
There are several reasons that cause stomach pain and diarrhea. Excessive sugar consumption can also be one of these reasons. High sugar intake increases gastrointestinal symptoms in people with irritable bowel syndrome (IBS), Crohn's disease or ulcerative colitis, and people who have had stomach surgery. Eating sugary foods instead of fruits, vegetables and whole grains increases the risk of constipation.
You have cerebral palsy
Problems with mental clarity, concentration and memory can be a side effect of high sugar intake. Although glucose is the brain's main fuel, too much of it raises blood sugar. This can lead to inflammation of the brain and negatively affect cognitive function and mood.
In people with type 2 diabetes who have high blood sugar, attention, working memory and information processing speed Is disrupted. The same is true of healthy non-diabetics, according to research. High blood sugar has a negative effect on cognitive abilities and reduces memory and learning.
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12. You have tooth decay
Oral bacteria feed on simple sugars. So if you have a lot of decayed teeth or gum disease, you are probably consuming too much added sugar. It is better to reduce the consumption of added sugar. But if you still want to eat sweet foods, brush your teeth after eating them or eat them with milk or carrots. Consumption of milk and other dairy products, apples, peanuts and foods containing fiber is said to prevent tooth decay. Of course, more research is needed.
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Excessive Consumption of sugar increases hunger and causes obesity, mood swings, fatigue, sleep disorders, acne, digestive problems, hypertension and joint pain. Although it is not realistic to completely eliminate added sugars from the diet, it is best to read the label on the food packaging and use healthy and unprocessed foods as much as possible.
Food manufacturers add sugar to their products. They taste good and this is part of their business. However, we need to be aware of our health and make the right decision about how much of these foods to consume.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .