It’s hard, sometimes even impossible, to resist sweets. In a world where sweet dishes and drinks are readily available, many people may not realise how badly sugar consumption affects their health. And most of them don’t even know that they are eating too much sugar. Do you think you might be one of them? Nutritionist Neha Sahay recently highlighted important warning signs that indicate you are eating too much sugar. Understanding these signs is the key to taking active steps towards a healthier lifestyle. Find out eight red flags that indicate your sugar intake may be too high, and healthy alternatives to consider.
Also read: Sugar is not good for the skin: 5 side-effects of sugar you should know
Here are 8 signs that you’re eating too much sugar:
1. Fluctuations in energy levels
The most immediate and noticeable sign of excessive sugar intake is irregular energy levels. After eating a sweet meal you may experience a quick surge in energy followed by a sudden drop. This cycle of fluctuations is the result of sugar’s effect on blood sugar levels. The rapid rise in blood sugar causes a burst of energy, but as insulin works to reduce glucose, you may soon feel tired and fatigued. To stabilize your energy levels, choose foods rich in complex carbohydrates and fiber that provide a steady release of energy.
2. Swollen face
If you’ve noticed that your face appears puffier than usual, it could be a sign of too much sugar in your diet. Excess sugar intake can cause water retention, which can lead to facial swelling. This swelling is often the result of the body’s attempt to regulate excess sodium and sugar. Reducing sugar intake and staying hydrated can help reduce this problem. Include diuretic foods like cucumber and celery in your diet to help reduce water retention.
3. Mood swings
Sugar doesn’t just affect your physical health—it can also affect your emotional health. Rapid fluctuations in blood sugar levels can cause mood swings, irritability, and anxiety. When blood sugar rises, it can make you feel energetic or euphoric, but when it drops, it can cause feelings of depression or irritability. Controlling your sugar intake can help keep blood sugar levels stable and improve mood stability. Adding protein and healthy fats to your meals can also help reduce the effects of sugar on mood.
4. Persistent bloating
If you have frequent bloating, especially in the morning, sugar consumption may be the culprit. Excess sugar can disrupt your digestive system and cause bloating and discomfort. Sugar, especially that found in processed foods, can ferment in the stomach, causing gas and bloating. To combat this, focus on eating whole foods and reduce your intake of processed sugar. Include probiotic-rich foods like yogurt and fermented vegetables to improve digestive health.
Also read: Is sugar really bad for your health? These are 5 facts you should keep in mind
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5. Insomnia
Struggling with sleep can be another sign of excess sugar intake. Consuming sugary foods, especially close to bedtime, can disrupt the quality of your sleep. Sugar can lead to restless nights and difficulty falling asleep by causing fluctuations in blood sugar levels. To promote better sleep, limit sugar intake in the evening and choose foods that are known to support restful sleep, such as cherries, which contain melatonin, and herbal teas such as chamomile.
6. Constant craving for sweets
Excessive cravings for sweet foods, especially after meals, are a clear indicator of sugar dependency. When you consume sugar in excess, your body can develop a cycle of craving and dependency. These cravings can be difficult to break, as sugar stimulates the brain’s reward system, making you want to eat more. To prevent these cravings, gradually reduce your sugar intake and replace sugary snacks with healthier options like fruits and nuts. Mindful eating habits can also help you gain better control over your cravings.
7. Skin problems
Excessive sugar intake can also take a toll on your skin. Common problems include acne, premature wrinkles and frequent rashes. Sugar promotes inflammation and can aggravate skin conditions by increasing oil production and reducing skin elasticity. To improve skin health, reduce your intake of sweet foods and focus on a diet rich in antioxidants and healthy fats. Include foods like berries, avocados and leafy greens that support skin health and reduce inflammation.
8. Weight gain
The most worrying effect of high sugar intake is weight gain. Excess sugar is converted by the body into fat, leading to increased body weight and obesity. Eating sweetened beverages and snacks provides empty calories that do not provide nutritional value. To control weight, reduce your intake of sweetened foods and replace them with healthier alternatives. Include whole foods such as fruits, vegetables and whole grains and opt for natural sweeteners.
Healthier sugar alternatives
If you want to reduce your sugar intake, nutritionists suggest adding healthier alternatives to your diet. Dates, fruit and raisins provide natural sweetness with added nutritional benefits. Monk fruit sweetener is another great option, providing sweetness without the calories and blood sugar spikes associated with refined sugar.
So, do you think you’re eating too much sugar? It’s time to stop!
