Sugar is widely used in almost every food item, such as sauces, breads, burgers, salad dressings, baked items, desserts, fried foods, etc., so it is impossible to ignore eating sugar entirely. However, people must become more mindful about their sugar consumption, or else they can become prone to numerous health challenges. Excessive sugar consumption may not show immediate effects, but it eventually builds up fat inside your body, resulting in multiple health challenges, like fatty liver disease, diabetes, chronic inflammation, etc.
Let’s explore 12 ways the body signals that you’re overeating sugar and point out if you experience any.
Weight Gain
If you consume excess sugar, your body will accumulate fat, resulting in weight gain. Obesity is becoming a concerning problem worldwide, and experts believe excessive sugar consumption is the biggest factor behind this growing health concern. If you’ve started putting on extra weight despite being consistent with your exercise routine, take it as a sign from your body and start moderating sugar consumption.
Low Energy Levels
While sugar is an essential carbohydrate that helps provide energy, overeating sugar can disrupt the body’s ability to use sugar for energy, making you tired. Even if you don’t add sugar to your beverages, eating processed food, sugary drinks, baked goods, etc., can spike your sugar content. Some people have reported feeling tired within 30 minutes of their meal comprising sugar-rich items.
Brain Fog
If you have started becoming more confused and forgetful, and your focus is on a constant decline, your body is asking you to evaluate your sugar intake. Excess sugar consumption leads to higher glucose concentration in the brain, resulting in memory impairments. It lowers the plasticity of the hippocampus, directly impacting your memory. Consider reducing sugar intake to sharpen your focus, memory, and other cognitive abilities.
Acne
What you eat significantly influences your skin. According to a study, consuming excessive sugar with a high GI leads to acnegenesis and worsens acne severity. Eating a lot of sugar-rich food, such as fried food, baked items, ultra-processed food items, desserts, ice creams, etc., can make your skin acne prone. Drinking sugary beverages has an equally disastrous effect on your skin.
Blurred Vision
It might be surprising, but overeating sugar can negatively affect your eyesight. People who consume excessive sugar regularly are more prone to increased blood sugar, which eventually lowers the osmotic pressure of their body fluids, leading to decreased vision. A sugar-rich diet elevates the risk of nearsightedness and other eyesight diseases, so be mindful of what you eat and control the sugar content for healthy vision.
Numbness in Extremities
Eating excessive food high in sugar spikes your blood sugar levels and can cause numbness, burning, and a tingling sensation in your hands, feet, and legs. Experts believe it occurs because of diabetic neuropathy, a diabetic health complication that arises because of constant high blood sugar levels over the years. People diagnosed with diabetes must follow a strict diet with minimal to no added/refined sugar to improve their health.
Metabolic Disorders
People who eat excessive sugar can start developing metabolic disorders, affecting their digestive system and overall health. It can induce the rise of inflammatory mediators and pro-inflammatory cytokines in various body tissues, paving the way for insulin resistance and chronic inflammation. If you don’t timely intervene and correct your diet, this rising insulin resistance will make you vulnerable to Type 2 diabetes.
Tooth Decay
When people eat refined, added, or any form of sugar, the sugar instantly interacts with the bacteria within the plaque to produce acid responsible for tooth decay. Hence, consuming excessive sugar will release more acid, gradually dissolving the tooth enamel and creating holes or cavities in the teeth. If you continue eating sugar-rich food, it can worsen your tooth decay problem and pave the way for tooth abscesses.
Sleep Issues
If you consume excessive sugar, you will start experiencing frequent sleep issues. Sugar can stimulate the brain, making it difficult to fall asleep. Researchers conducted a cross-sectional study to determine how frequent sugar consumption influences sleep duration. The results revealed that individuals who consumed frequent sugar-sweetened beverages experienced shorter sleep duration than those who didn’t. Excessive sugar consumption made them exhibit greater sleep debt.
Joint Pain
Excessive sugar consumption spikes blood sugar levels, paving the way for several health challenges. According to an orthopedic spine surgeon, it can severely damage blood vessels and nerves throughout the body, including those in the joints and spine. It creates chronic pain and inflammation in the joints. A link between diabetes and joint pain has also been established, revealing how diabetes patients are more prone to developing osteoporosis.
Mental Challenges
Some people turn to sugary treats to feel good and happy, but research indicates they may not be the best food choice for your mood and overall mental health. Consuming too much sugar through food or beverages can increase feelings of anxiety. It can also contribute to frequent mood disorders and reduce your cognitive ability to deal with stress. While eating sugary food can give you feelings of temporary satisfaction and happiness, it has severe long-term effects on your mental health.
Frequent Sweet Cravings
Many people get intense sweet cravings, but few understand why. While there are numerous reasons behind people’s sweet cravings, excessive sugar consumption is a leading factor. According to research, sugar intake increases ghrelin (the hunger hormone) levels, contributing to increased sugar cravings. You can reduce your sweet cravings by fixing your diet. Start consuming healthy portions of carbohydrates, fat, protein, and fiber for improvements.
Autoimmune Diseases
While eating sugar in moderate quantities doesn’t harm the body, excessive consumption can promote inflammatory responses in the body, facilitating the development of numerous autoimmune diseases. Research revealed that people who consume excess carbohydrates, like sugar, over an extended period are more vulnerable to autoimmune diseases. Some common autoimmune diseases that can develop because of excess sugar consumption are chronic inflammatory bowel diseases, such as Crohn’s disease, chronic inflammation of the thyroid gland, type 1 diabetes, ulcerative colitis, etc.
