If we consume too much sugar the body sends us unequivocal signals that it is good not to underestimate: dry skin, tiredness, dental caries, high blood sugar level, hypertension and more. Here are the obvious signs that you are eating too much sugar!
How much sugar can you consume per day?
According to the World Health Organization, only 5% of the calories we take each day should come from added sugar. The maximum would therefore be 6 teaspoons of sugar per day, which could correspond to a 250 ml bottle of sweetened lemon tea. Let's see what are the signs that make us understand that we are exaggerating with the intake of sugars, so as to implement strategies to drastically reduce its consumption. To understand in which products sugar is present in large quantities, always read the list of ingredients and just limit the consumption of packaged and processed foods, in favor of fresh products and lean proteins.
1. Dry skin and appearance of acne
One of the first signs of excessive sugar consumption is visible on our skin that may appear dull and opaque, with the appearance of pimples or a slight acne. Too many sugars, in fact, contribute to an imbalance of hormones during the menstrual cycle. Furthermore, sugar damages the production of collagen and elastin with the consequent appearance of premature wrinkles and premature aging of the skin. Pay attention to the signals that your skin sends to you, especially if you notice sudden changes.
2. Chronic tiredness and depression risk
If during the day we consume mainly foods that contain sugars, but lacking proteins, fibers and fats, we will find ourselves tired in the middle of the afternoon; in fact sugar causes a momentary energy peak that after a while drastically decreases reaching lower levels than normal ones. Often you try to overcome this lack of energy with the consumption of carbonated or stimulating drinks that do nothing but increase this vicious circle; it is better to take a coffee without sugar or with natural sweeteners, which will allow you to recover energy, or eat an apple which also contains fibers, which promote the digestion of sugars.
The more we eat sugar and the more we want them, so when we miss it we are sadder or our mood worsens. A diet rich in sugars then causes high peaks of inflammation throughout the body, and this is also related to depression.
3. High bad cholesterol and hypertension
Another sign of excessive sugar consumption is the increase of some fat in the blood; this can lead to the reduction of good cholesterol (HDL) and to the increase of bad cholesterol (LDL). According to a study by the Journal of the American Medical Association, fructose could stimulate the body to develop triglycerides and bad cholesterol. Blood pressure could also be affected by the overabundance of sugar that could cause hypertension; sugars require a greater cardiac effort, as it is more difficult to metabolize, so the pressure values increase.
5. Appearance of dental caries
The foods rich in sugars promote also the appearance of dental caries; when the bacteria in our mouth assimilate carbohydrates, they produce an acid that combined with the saliva causes the formation of dental plaque. If the teeth are not immediately washed, dental plaque starts to grow and it erodes the enamel, giving way to the formation of dental caries. It is therefore important to always brush your teeth after meals and encourage the consumption of low-sugar foods that help keeping your teeth healthy.
6. High blood sugar level with diabetes risk
When the amount of glucose present in the blood exceeds the permitted levels, there is a hyperglycemia, that is high blood sugar level. Food is the source of glucose, but also the muscles and the liver. If your blood sugar level stays high for a few hours, you may suffer from dehydration that could damage kidneys, arteries and brain. If your blood sugar level stays high for weeks, you're probably suffering from diabetes. This is why it is important to know what we eat, paying attention to the ingredients, reducing those that contain many sugars and consulting the doctor to keep the health values under control.