12 Warning Signs You’re Consuming Too Much SUGAR (Sign 10 is Danger)

There’s a lot of confusion and mixed information about nutrition, but the consensus on added sugar is clear: Too much is bad news for your health (and your waistline). Excess added sugar can lead to obesity, type 2 diabetes, cardiovascular disease, and many other unwanted effects, including:

Wrinkles and other signs of aging skin
Cellular senescence
Brain fog
Increased risk of dementia
Decreased energy level
Poor blood glucose control (eg, fluctuating blood sugar)
Fatty liver
The risk of cancer increases
Increased risk of gout
Increased risk of kidney disease
And others
How much is it? The average American consumes 67 grams of sugar per day (that’s 17 teaspoons per day and almost 57 pounds per year!). This far exceeds the American Heart Association’s recommendations, adding 25 to 38 grams of added sugar per day are essentially empty calories (meaning they provide calories but no nutritional value). At the same time, the WHO recommends that added sugar be kept to less than 5% of total daily calories, which is about 25 grams.

But rather than get caught up in the numbers game, here are 12 signs you’re eating too much sugar.

You are always hungry even after eating.
You like sweet food.
Even if you sleep well, you often feel tired and run down during the day.
You notice that your energy levels go up and down throughout the day (and you often look to sugary foods for a “pick me up”).
Your skin is dry, or vice versa.
You struggle with brain fog, especially after eating.
You are often irritable and anxious.
You’ve gained extra pounds.
Your recent dental history is undesirable (eg, cavities).
Food doesn’t taste as sweet as it used to, so you need more sugar to satisfy your sweet tooth.
Your muscles are sore and your joints are stiff.
You get upper respiratory tract infections (for example, colds and flu) more often.
If any of these symptoms sound too familiar and you think you’re eating too much sugar, here are some tips to help you cut back:

Ditch sodas, fruit juices, sweet teas, etc., and replace them with plain water, fruit water, or sugar-free sparkling water.
Tempt your taste buds with fresh fruits, especially low-sugar ones, that can be added to protein-rich smoothies, mixed with plain yogurt, or even added to salads and salads.
Use natural, non-caloric sweeteners like stevia, erythritol, xylitol (it’s very toxic to dogs, so keep it away from pets), mulberries, and yacon syrup. Start small as it may cause digestive problems in some people.
However, artificial sweeteners come with many other problems, so be careful.
Check the label and avoid marinades, ketchup and sauces with added sugar.
Swap your cereal or granola for plain oats filled with fruit.
Of course, always read nutrition labels carefully for hidden sources of added sugar, and watch out for the following foods that contain added sugar.

Carbonated Drink
Energy drink
Sports drinks
Chocolate milk
Delicious coffees
Iced tea
Water enriched with vitamins
Fruit Drinks and Punch
Brown and yellow
Sweet rolls and pastries
Frozen yogurt
Barbecue sauce
Spaghetti sauce
Baked beans
Canned or pre-made soups
Cereals (including granola) and cereal bars
Peanut butter (and other nut butters)
Protein bars
Packaged Smoothies

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