Sugar is a beloved indulgence that can sweeten life's moments. While moderate consumption is acceptable, excessive sugar intake can potentially lead to health issues. So, what exactly transpires when you consume too much sugar?
Amy Goodson, MS, RD, CSSD, LD emphasizes the importance of being mindful of your sugar consumption and restricting the intake of added sugars in your diet. The American Heart Association recommends that women limit daily added sugar intake to no more than 100 calories (equivalent to approximately 25 grams or 6 teaspoons), while men should aim for no more than 150 calories (roughly 37.5 grams or 9 teaspoons).
Occasionally exceeding these recommended daily limits is unlikely to yield significant side effects. However, consistent overconsumption of sugar has been associated with severe health complications. Excessive sugar intake has been linked to an elevated risk of chronic inflammation, and research indicates that prolonged overindulgence in sugar can heighten the risk of conditions like heart disease and type 2 diabetes. Furthermore, excessive sugar consumption can have adverse effects on your gut microbiome, potentially triggering pro-inflammatory responses.
When you regularly consume excessive sugar, your body may signal that something is amiss, prompting you to make adjustments to your diet and, hopefully, avoid the adverse consequences of overindulgence.
Here are some indicators that you may be exceeding recommended sugar intake levels in your diet.
1) You're Constantly Craving Sugar
As per Goodson, "Persistent cravings for sugary foods or beverages can be indicative of excessive sugar consumption." She explains that this occurs because "High sugar intake can trigger a cycle of cravings and overindulgence due to fluctuations in blood sugar levels."
Consuming foods rich in sugar and lacking essential nutrients like fiber or protein can lead to rapid fluctuations in your blood sugar levels, resulting in quick spikes followed by crashes.
The Glycemic Index offers insight into this phenomenon. Foods with a high glycemic rating are swiftly absorbed by the body and cause rapid blood sugar spikes, intensifying cravings. Examples include candy, soda, donuts, and muffins. In contrast, foods with a low glycemic rating contain fiber, facilitating slower absorption and leading to more stable blood sugar responses. Such foods encompass vegetables, whole grains, and legumes.
Consuming high-sugar foods, often referred to as high-glycemic foods, can elevate blood sugar levels and trigger increased cravings.
2) Your Energy Levels Have Been Varying
Speaking of blood sugar crashes, another symptom that may arise from excessive sugar consumption is erratic energy levels, often triggered by rapid spikes in blood sugar.
A diet rich in sugar can result in energy surges and subsequent crashes. If you find yourself frequently bouncing between periods of hyperactivity and sudden fatigue, it could be attributed to excessive sugar intake," states Goodson.
If you encounter these fluctuations regularly, you can enhance blood sugar balance by following Goodson's advice: "Pair a high-fiber carbohydrate (such as whole grains or fruit) with some protein. Protein slows down digestion and helps maintain stable blood sugar levels following a meal or snack.
3) You Could be Encountering Dental Issues
If you're grappling with oral health problems, sugar might be the underlying cause.
Sugar plays a significant role in tooth decay and cavities. So, if you're facing recurrent dental issues, it may be indicative of excessive sugar intake, notes Goodson.
Studies reported in Frontiers in Oral Health identify excess sugar consumption as the leading cause of dental caries, also known as cavities. According to the World Health Organization, sugar is the primary culprit behind the development of dental cavities. These cavities form as oral bacteria metabolize sugar, producing acid that erodes tooth enamel.
4) You Might Have Experienced Weight Gain
If you find yourself regularly consuming excessive sugar, you may observe an increase in your body weight.
Have you noticed the number on the scale creeping up? It could be attributed to excessive sugar consumption. High sugar intake can disrupt your metabolism and adversely affect the balance of your gut microbiome. A healthy gut plays a crucial role in regulating blood glucose and insulin levels. Consuming too much sugar places additional stress on this ecosystem, causing it to work harder and crave more sugar to maintain those balances. In essence, the more sugar you consume, the more your body craves, potentially leading to increased hunger and subsequent weight gain," explains Courtney D'Angelo, MS, RD, a registered dietitian and author at Go Wellness.
It's essential to recognize that indulging in foods with high sugar content typically won't leave you feeling satiated or provide the essential nutrients your body requires.
Added sugar represents empty calories, offering calories without essential nutrients. Products containing added sugar tend to be calorie-dense and nutrient-poor. Frequent consumption of such products can contribute to weight gain," notes Trista Best, MPH, RD, LD at Balance One Supplements.
5) You Might be Going Through Persistent or Chronic Pain
Regrettably, persistent consumption of excessive sugary foods and beverages can potentially result in chronic pain. Research, as published in the Journal of Clinical Medicine, suggests that an excess of fat and sugar in individuals with osteoarthritis may contribute to heightened chronic pain. Additionally, another report featured in Frontiers in Nutrition indicates that added sugar can act as a contributor to inflammation, potentially exacerbating chronic pain.
Trista Best further notes, "Your chronic pain and discomfort could be attributed to excessive consumption of added sugar. This is due to the inflammatory effect of added sugar in the body, as it is a highly inflammatory ingredient.
6) You May Consistently Feel Hungry and Unsatisfied
Sugary foods are notorious for causing transient feelings of fullness, making it crucial to monitor your satisfaction after a meal.
Sugar is typically calorie-dense, so it might initially make you feel full, but only for a brief period. Since sugar lacks essential nutrients like proteins, fiber, and healthy fats, your body metabolizes it rapidly. This leads to subsequent hunger pangs, fostering impulsive snacking, mindless eating, and ultimately a craving for more sugar," explains D'Angelo.
Moreover, excessive sugar intake can disrupt the hormone leptin, responsible for appetite regulation. A decrease in leptin levels often triggers increased hunger and a heightened appetite.
Goodson further highlights that if you opt for high-sugar breakfasts, you may experience hunger well before lunchtime.
Considering you haven't consumed anything overnight, your body swiftly utilizes the carbohydrates from your morning meal, potentially leaving you feeling exceptionally hungry mid-morning," says Goodson. "To counter this, opt for a high-fiber carbohydrate at breakfast, such as oatmeal or whole-grain toast, paired with protein sources like eggs or Greek yogurt. The combination of fiber and protein will help you sustain a longer feeling of fullness after breakfast.
7) High Blood Pressure Could be a Concern
Lastly, excessive sugar consumption could potentially contribute to elevated blood pressure levels in certain individuals. For instance, a study featured in Nutrients established a robust connection between increased added sugar consumption and higher blood pressure levels in participants aged 65-80.
f you've observed an uptick in your blood pressure, it's possible that you're consuming an excessive amount of added sugar. Added sugar elevates uric acid levels in the body, subsequently impeding nitric oxide production. Nitric oxide (NO) plays a crucial role in maintaining the flexibility of blood vessels, and a decrease in NO levels can lead to an increase in blood pressure," explains Best.