If you like sugar, you are not alone. Our brains are wired to find a pleasant sweetness. If you feel tired, sugar offers a quick energy explosion. But as we know, too much sugar has a lot of drawbacks.
According to the American Heart Association Adults and young adults in the United States consume an average of 17 teaspoons of sugar added each day. This represents more than 2 to 3 times the recommended daily allowance. According to AHA, men should not consume more than 9 teaspoons (36 grams or 150 calories) added per day, and women should not consume more than 6 teaspoons (25 grams or 100 calories) per day.
The main sources of sugar added are carbonated drinks, fruit juices, desserts such as cakes and cookies, ice cream, donuts and pastries, to name just a few. But sometimes, even healthy foods can be filled with added sugar, which is why it is so important to read these food labels.
According to Amy Goodson MS, RD, LD, CSSD, dietitian and consultant recorded in the Dallas-Fort Worth region by focusing on global health, well-being and sports nutrition there are several red flags that you may consume too much sugar. “If you notice these red flags, try to reduce added sugars and focus on balanced meals with healthy fibers, proteins and fats,” she said. “Stabilization of your blood sugar can help stimulate energy, improve mood and support overall health.”
Read the continuation to see if you live one of these red flags, then decide if you have to reset the sweetness of your diet.
Mood swings
If your mood is from top to bottom, it might have something to do with the amount of sugar you consume. Eating too much sugar can cause blood sugar to increase and crash, leading to sudden changes in mood. “These fluctuations can leave you happy for a moment and irritable or anxious the next day,” explains Goodson.
Weight gain
Unwanted pounds could be the product of too much sugar added. “Excess sugar, especially sugary drinks and snacks, adds empty calories that can easily contribute to weight gain when consumed
Eruption
If your skin bursts, your treats can be blamed. High sugar intake can increase inflammation and trigger hormonal changes that contribute to acne. “Foods with a high glycemic index can also stimulate oil production, which could cause eruptions,” says Goodson.
Lack of energy
Feeling slow could be a by-product of a sugar-loaded diet. Although sugar can give a rapid energy burst, it is often followed by an accident that leaves you more tired. Goodson says these ups and downs can zaper your overall energy levels throughout the day.
Insomnia
If you have trouble sleeping, take a look at your night routine – and the desserts you have in the evening too. “The consumption of sweet foods, especially at night, can interfere with the production of melatonin and disturb your sleep cycle,” explains Goodson. The fluctuations in blood sugar can also cause nocturnal awakenings or restless sleep.
Increased appetite
Do you feel more hungry? It could be sugar added in your diet. “Sugar can interfere with hormones that regulate hunger, such as leptin and ghrelin, which makes full feeling more difficult,” explains Goodson. “This can lead to constant desires and overeating.” In addition, when you get out of a sugar accident, you usually feel more swallowed than you have done before eating more.
Irritability
Do you feel grumpy? These cookies and cakes could be the culprit. But the good news is that the bad mood could potentially be returned by reducing sugar. When your blood sugar crashes after a meal or sweet snack, it can leave you grumpy or angry. “Stable blood sugar helps support better emotional regulation and concentration,” says Goodson.
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Ronnie Koenig
Ronnie Koenig wrote on food, drinks, travel and culture for the New York Times today, the Atlantic and many others. Learn more about Ronnie
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