Our world is full of sugar. It is everywhere; it has invaded us. When we are on a diet, the first thing that we need to control is our sugar consumption. However, even if we stop eating ice cream and other things that we know contain too much sugar, chances are we’re eating more sugar than we think.
Here’s how your body might be telling you to limit your sugar intake.
How Much Sugar is too Much?
The World Health Organization has stated that we need to raise awareness regarding sugar consumption. Saying that this consumption of free sugars should be reduced to less than 10% of our total calories—in both adults and children. It is ideal to only consume 5%, which is approximately six teaspoons of added sugars per day (or the amount in an eight-ounce bottle of sweetened iced tea).
Did you know that the average American consumes almost four times the WHO’s recommendation, reaching 22% of added sugars daily?
As previously stated, the WHO’s recommendation focuses on evidenced health effects caused by the intake of free sugars added to food by manufacturers, cooks, or the consumers themselves. This also includes sugars that are naturally present in honey, syrups, fruit juices, and concentrates. But, how can I recognize this in my body? Here are some warning signs that show when the body has been invaded by large amounts of sugar:
Eating too much sugar can wreak havoc on your skin. A study published in the Journal of the Academy of Nutrition and Diet suggests that there is a relationship between a diet rich in sugars and the production and worsening of acne. Participants in this study who suffered from moderate to severe acne reported consuming higher amounts of sugar compared to those who had low levels of acne or no acne at all.
Feeling Tired all Day
If you eat breakfast that is loaded with sugar, but that lacks protein, fibers, and natural fats; your energy will crash during the afternoon. In certain cases, you may even develop a severe headache, or feel the urge to sleep during long hours. To prevent this, we suggest you follow a balanced and nutritious diet, so that the blood sugar levels decrease to a completely controlled level.
Bad News from Your Dentist
Cavities have always been a noticeable sign for people who eat too many sweets. However, sugar itself does not cause cavities, but acids do. There is a close relationship between the two: consuming sugar causes the oral bacteria to produce an acid which forms a plaque that notoriously damages the teeth. That is, the more sugar you consume, the more acid your mouth will create. Make sure you brush your teeth at least twice a day to minimize sugar’s effects.
Increasing your blood sugar levels can lead to uncontrollable weight gain. If you have consumed too much soda, junk food, ice cream, and carbohydrates, the scale could show a number a little higher than you’d like. Beverages sweetened with sugar only cause weight gain. We suggest you control your consumption of these beverages and choose healthy substitutes instead, such as: water, coffee, and tea.
Depression and Mental Issues
Studies have found a link between one’s sugar intake and the risk of developing depression. A diet rich in sugar increases the levels of inflammation throughout the body, which is related to higher levels of emotional problems. Researchers from Scientific Records found that while sugar can release a certain dose of adrenaline during its first moments of consumption, it also influences low self-esteem, which can lead to depression and mental disorders. However, the opposite was also true: a diet rich in whole grains and lean products is associated with a lower risk of developing these conditions.
You Never Feel Full
Have you ever wondered why it’s so easy to eat another slice of cake or take another chocolate from the bag? Foods that are high in sugar but low in protein, fiber, and other nutrients, will never completely satisfy you. Sugar does not make your body feel satisfied. On the contrary, it will make you feel more hungry. We recommend you visit our nutritional expert to obtain a program that will help you control your sugar intake and make you feel great.