Liking sweet foods is not a “sin”. However, if you consume too much sweet food, it can potentially cause several health complications. This is because the body will receive too much sugar instead of other nutritious foods.
So consuming too much sugar will have a bad effect on body health. Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and consultant in the Dallas-Fort Worth area with an emphasis on overall health, fitness, and sports nutrition, says it's important to pay attention to your daily sugar intake and try to limit it.
The reason is, both women and men have a limit in consuming sugar per day so as not to overdo it and avoid unwanted disease complications. In this regard, the American Heart Association recommends that women limit their daily added sugar intake to no more than 100 calories (about 25 grams or 6 teaspoons) and men to no more than 150 calories (about 37.5 grams or 9 teaspoons).
Sweet treats/Photo: Freepik/@jcomp
Launching from Eat This, Not That!, a study shows that if someone consumes excessive sugar it can cause serious health complications, such as increasing the risk of chronic inflammation, increasing the risk of heart disease and type 2 diabetes, and can have a negative impact on the gut microbiome, which can also causes pro-inflammatory effects.
Therefore, the body will usually send a signal to its owner if something is wrong, such as getting too much sugar into it. This signal aims to help the owner of the body to make changes and limit the intake of large amounts of food which can have negative side effects.
Meanwhile, there are several signs that indicate the body is consuming too much sugar. What do you think? Summarized from Eat This, Not That!, here are 5 signs that your body is consuming too much sugar according to experts. Check it out!
Easily feel hungry and the desire to consume sugar increases
Eating sweet foods/Photo: Freepik/@studioredcup
Beauties, did you know? Feeling hungry easily and having a strong desire to constantly consume sugar can be a sign that you are consuming too much sugar.
According to Courtney D'Angelo, MS, RD, registered dietitian and author at Go Wellness, sugar is a high-calorie intake. So after you finish eating it, your body will feel full.
However, this only lasts for a short time and after that you will feel hungry again. This is because the process of burning sugar in the body is very fast and what makes this process happen quickly is because the body lacks nutrients, such as protein and fiber.
Not to mention, high amounts of sugar can also interfere with the hormone leptin, which is a hormone that regulates hunger. So decreasing leptin levels in the body can cause increased feelings of hunger.
So, this is why when your body is burning sugar, you can become hungry quickly and want to snack without thinking. As a result, the body consumes more sugar.
Eating sweet foods/Photo: Freepik/@wayhomestudio
Amy Goodson also added that this happens because high sugar intake can cause a cycle of cravings and overconsumption due to spikes and drops in blood sugar. This is what the Glycemic Index can explain.
If a food has a high glycemic value, it means that the food can be absorbed quickly by the body and will cause a quick spike in blood sugar. So this can make you continue to consume food.
On the other hand, if a food has a low glycemic value, it means the food contains fiber to help the body absorb it more slowly. This will certainly create a more balanced blood sugar response. There are foods that have a low glycemic value, such as vegetables, whole grains, nuts, and so on.
Damage to Teeth
Woman with toothache/Photo: Freepik/@jcomp
There are various factors that cause teeth to become damaged. One of them is consuming too much sugar. According to Amy Goodson, sugar is the main cause of tooth decay and causes cavities. So, if you often experience dental problems then it could be a sign that you are consuming too much sugar.
The same statement was also conveyed in a study from Frontiers in Oral Health. This research shows that excessive sugar consumption is the number one cause of cavities.
Even the World Health Organization (WHO) says that sugar is the main cause of cavities and oral bacteria will develop when they take in sugar and metabolize it. This produces acid which weakens tooth enamel.
Weight Gain
Weight gain/Photo: Freepik/@rawpixel.com
If someone consumes too much sugar, it can cause weight gain. Courtney D'Angelo, said that foods high in sugar can disrupt metabolism and can damage the human gut microbiome ecosystem.
Because, basically, a healthy intestine can help regulate blood glucose and insulin levels. So when you consume too much sugar it can force the ecosystem to overwork and expect more sugar to maintain balance.
So, in short, the more sugar you eat, the faster you feel hungry and this can increase weight gain. Therefore, it is important to note that consuming foods high in sugar will not make you feel full or provide the nutrients your body needs.
Additionally, according to Trista Best, MPH, RD, LD at Balance One Supplements, sugar is also a source of empty calories, meaning it only provides calories and no beneficial nutrients. Therefore, products that contain added sugar generally have higher calories with lower nutritional quality. So if consumed frequently it can result in weight gain.
Triggers Chronic Pain
Ill/Photo: Freepik/@rawpixel.com
Almost most people like sweet foods, including people who already have a history of illness. Even though consuming sweet foods is still allowed, this needs to be limited. Because, consuming too much sweet food and drinks continuously can trigger chronic pain.
In this case, for example in osteoarthritis patients. A study published in the Journal of Clinical Medicine, shows that consuming too much fatty and high sugar foods in osteoarthritis patients can increase chronic pain.
Blood Pressure Rises
Blood pressure rises/Photo: Freepik/@freepik
For some people, increased blood pressure can be caused by consuming too much sugar. This was conveyed in a study published in Nutrients, where it was said that there was a strong relationship between increased intake of added sugar and higher blood pressure levels in participants aged between 65-80 years.
Furthermore, Trista Best also said that added sugar can increase uric acid in the body, which in turn can inhibit the production of nitric oxide. Nitric oxide (NO) is needed to keep blood healthy. So when there is a decrease in NO in the body, blood pressure will increase.
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