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11 Signs of High Sugar Intake

Over the past few years, there has been a rise in the number of diabetes cases. Studies show that specific newly emerging viruses can spread through one’s pancreatic beta-cells, which produce insulin. The presence of the viruses in these cells and their ability to trigger low-intensity inflammation disrupt insulin resistance, increasing diabetes risk. Since many general health risks are associated with excessive sugar consumption, one should know the eleven signs of excessive sugar intake.

Acne and wrinkles
People who indulge in sugary treats too often should understand that this habit can worsen skin conditions like acne. Sweets have a high glycemic index that may lead to a spike in blood sugar. High blood sugar can, in turn, cause excess production of an oily substance called sebum on the skin. High sebum combined with inflammation may lead to acne. Research also shows that individuals who eat too much sugar may develop wrinkles faster.

Trouble sleeping
Someone who adds too much sugar to their meals may have trouble sleeping. They might not be able to fall or stay asleep and thus wake up grumpy in the morning. It happens because our sleep cycle is regulated by light, temperature, and glycemic index. Eating too many sugary foods also increases energy levels, which may cause the brain to stay in the rapid eye movement (REM) sleep phase for longer. During REM sleep, a person’s brain activity, heart rate, breathing, and blood pressure increase. Even their eyes move rapidly while closed. But while one may get eight hours of sleep, they might wake up sluggish and tired.

Pain in the joints
Pain in the joints usually occurs when a person ages and develops health conditions like rheumatoid arthritis (RA). But studies show that sugar also increases the risk of joint problems. Unsurprisingly, people who enjoy too many desserts, sodas, and other sugary foods often suffer from RA and other associated symptoms. If one notices such complications after eating sugary foods for a prolonged period, they should modify their nutrition plan immediately.

Increased hunger
When a person eats too many sugary treats, it drives up the number of calories in the body. However, it doesn’t fill the stomach and only satisfies the taste buds, leading to frequent hunger pangs. Furthermore, the lack of fiber, healthy fats, and proteins in sugary foods causes the body to digest what was eaten faster. This phenomenon causes the individual to feel hungrier than usual and triggers mindless and compulsive snacking.

High blood pressure
Someone who eats too much sugar might also suffer from high blood pressure or hypertension. Research indicates that sugar-sweetened beverages and foods with high glucose are common culprits of this symptom. Excess glucose can damage the lining of the blood vessels, making it easier for unhealthy properties like cholesterol to stick to their walls. It can also harden the blood vessels, driving up blood pressure and its associated symptoms.

Food tastes less sweet
Sometimes, a person might find a particular food that used to taste sweet before lacking sweetness and add sugar to bring back the desired flavor. It’s a glaring sign of excessive sugar intake and shouldn’t be ignored. Instead of adding extra sugar, individuals should start making healthier choices by reducing the intake of sugar-based foods. One solution is to switch from flavored yogurt to plain yogurt to keep sugar intake in check. Switching from sugar to artificial sweeteners may also be unhealthy because artificial sweeteners have substitutes that sometimes taste sweeter than sugar, increasing sweet cravings.

Yearning for sweets
Some people yearn for sugary snacks almost every day. Those who crave such foods might have become dependent on their feel-good effects on the brain’s pleasure center (the mesocorticolimbic pathway). Sweets increase dopamine levels, a “feel good” hormone that makes people happy. When a person gives sugar a break, their dopamine levels drop, causing them to crave more sugar. Thus constant sugar cravings might indicate that one is already eating too many sweets.

Irritability
Those who eat excessive amounts of sugar-based foods without sufficient protein and fat may experience a sudden spike in blood sugar. Since the body rushes to process all that sugar, one’s energy levels deplete quickly, making them feel more irritable than usual. So, individuals should pay attention to how they feel following a sugar-rich meal. If they sense irritability an hour after eating or at the same time daily, it might indicate excessive sugar intake.

Fatigue and low energy
The body can absorb and digest sugar rather quickly. So, a person might eat several sugar-based foods at a time and still feel hungry and tired in about 30 minutes. The rise in blood sugar and insulin may also result in one’s energy levels dropping by a significant margin. Low energy can affect a person’s performance in daily tasks and lead to lower quality of life, making it a cause of concern.

Poor oral health
One may often experience a filmy layer called plaque gradually settling on their teeth after eating sugar-rich foods for many days. Plaque occurs when sugar molecules in the body combine with saliva and bacteria in the mouth. This sticky deposit may dissolve the enamel and trigger cavities and gum disease if not attended to. One should reduce their sugar intake after noticing such complications with oral health.

Digestive problems
Interestingly, stomach pain, diarrhea, and cramping can also result from eating too many sugary snacks. This is because sugar is a gut irritant. People with health conditions like Crohn’s disease, ulcerative colitis, and irritable bowel syndrome, or those who have undergone stomach surgery, may experience worsened symptoms after eating sugary foods. If someone notices such signs, they should reduce their sugar intake and visit a healthcare expert immediately to devise a suitable meal plan.

One should contact a primary healthcare provider to learn about vaccination and other measures to stay protected.

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