Discover the incredible advantages of incorporating vegetables into your diet through this informative blog post!
9 signs that you're eating too much sugar If you sprinkle sugar on your toast, it will taste much better. What might seem like an innocent plea can cause a lot of serious health issues when we put too much of it in our bodies. Luckily, our system gives us crystal-clear signs. We've crossed that line, so let's break it down.
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The aches in the muscles and joints
Have you ever had muscle and joint pain? Have you been skipping out on regular walks, gardening, or exercising lately because you're in pain? This pain could be a warning from your body that you're consuming too much sugar. You see, large amounts of sugar in your diet cause your cells to secrete inflammatory messengers into your bloodstream to break down all that excess sugary glucose. All these complicated biochemical processes that come from consuming too much sugar result in muscle aches and pains. Not to mention you could end up with cataracts. If you have heart disease, memory problems, or wrinkles, and you're experiencing anything like this, go see your doctor immediately, even if it's not related to your diet. Living in constant pain is never okay.
Yearning for sweet foods
Our bodies develop a sort of dependency on sugar, and we get more and more addicted to sugar the more sugar we consume. That's because eating sweet, sugary foods releases dopamine, which is the chemical that controls the brain's reward and pleasure centers. Simply put, our brains see sugar as a reward or a treat, and the more sugar you eat, the more your body craves it, so next thing you know, you're in this vicious addictive cycle plus Food high in sugar won't make you feel full because it doesn't contain any useful nutrients, which is why you often feel hungry even if you just ate a big sugary muffin like half an hour ago. So, whenever you want something sweet, you eat an apple, a pear, or any other fruit with natural sugar. These alternatives are both healthy and effective at stopping those sugar cravings.
Energy levels (high, medium, and low)
Get the wrong idea that anything sugary in the right amount is good for you because glucose is what supplies your body with energy, but any deviation from proper levels can lead to energy fluctuations throughout the day. When you eat sweet stuff, the pancreas releases insulin to help bring glucose to the cells, giving you a rush of energy. Once the cycle ends, though, your energy levels drop because your body wants more sugar. This can start a never-ending cycle of overeating sugar to stay energized. Don't reach for the sugary stuff and instead go for lean proteins and healthy fats. These will give you the real energy your body needs without causing unpleasant energy spikes and crashes.
Constant skin blemishes
There are frequent skin breakouts. It is a sign your body sends that's impossible to ignore because it'll be right in your face. We mentioned earlier that too much glucose in the blood can lead to inflammation. Well, acne is a type of inflammation of the skin. This new insulin boost from your pancreas can increase the activity of your skin's oil glands and cause your new pimple. If your unruly skin is bothering you and no acne treatment out there seems to help, try changing your eating habits. It doesn't mean that you should cut sugar from your life completely, but you might want to consume fewer foods that contain added sugar. When you see the change, you won't want to go back to the sweet stuff ever again.
Another hard to ignore the consequence of eating too much sugar is weight gain. It's never a pleasant surprise to find that your jeans feel a lot tighter around the waist than you thought, and even that chocolate cake you ate a week ago can backfire in such a nasty way. It doesn't even necessarily mean that you're just eating a little too much sugar; it can be a sign that you're seriously overdosing on it. Remember that a high level of sugar increases the production of insulin, which stores excess fat around your belly rather than some other place. Sugar shouldn't become your worst enemy. Just know your limits and control yourself.
Sweet foods don't arguably promote the formation of cavities and tooth decay, but it's not the sugar alone that makes teeth rot. It's the debris from the food left in your teeth after you eat. If not brushed away properly, food debris causes the appearance of plaque on your teeth, which erodes the teeth's hard enamel surface, resulting in tiny holes. Different sugary foods like candy, cereal, or breath mints can get stuck in hard-to-reach spots between your teeth, speeding up the process of decay. Always make sure to brush and floss your teeth after properly using an antibacterial mouthwash.
High tolerance for sugar
When you eat a lot of sugary foods, your tastebuds get used to the same level of sweetness over time and might not respond to it as they used to. Excess sugar dulls your palate, so fruits and berries don't taste as sweet to you as they should, and that's a real shame because there's nothing better than the true taste of a juicy apple or a delicious fruit salad. So if naturally sweet foods just don't cut it and you need super-sweet junk food to satisfy your taste buds, try cutting down on artificial sweeteners and switching to a well-balanced diet after some time. You'll see a difference.
Frequent colds and flu
Eating or drinking too much sugar stops the white blood cells of the immune system from attacking foreign bodies when you get sick. The vitamin C that your body needs to fight illnesses is very similar in its chemical structure to glucose, so instead of looking for and working with vitamin C, your immune system tries to use glucose, which doesn't help much since it has zero power against bacteria and viruses. Therefore, instead of fighting off illness, your immune system suffers from it. To keep your immune system functioning the way it should, cut down on sugar when you're at risk of getting a cold or the flu and eat more nutrient-rich fruits and vegetables that contain vitamin C and E, as well as beta-carotene and zinc.
Do you feel bloated?
Feeling bloated, bloated, and painful gas, as well as other digestive discomforts, can be caused by a variety of foods, including those high in sugar. That's because bloating is directly connected to what you eat and how your body can digest it. If sugar isn't absorbed into the small intestine, some of it will enter the large intestine, where it usually acts like a gas-producing bacteria. Too much sugar can easily wreak havoc on your gut, so try to avoid artificial sweeteners, diet soda, and sugary snacks. There are plenty of other foods that'll make you feel way better, and that's the most important thing. According to the World Health Organization, the recommended daily sugar intake should be less than 10% of your daily energy intake. This daily 10% is about two tablespoons of sugar, and remember, it's always better to get this daily amount from natural products like fruits, vegetables, nuts, or whole-grain cereals. When you eat healthily, you feel healthy, so make the right food choices for yourself and you'll feel amazing.