Subtle Signs You’re Eating Too Much Sugar

You’ve finally kicked the ice-cream-after-dinner habit. There’s no way you’re eating too much sugar. Right? Eliminating obvious sugar bombs like candy and cake is a huge step toward a healthier diet. However, there are lots of other places sugar hides. That includes everything from high fructose corn syrup found in some salad dressings to fruit juice added to “all natural” protein bars.

Sugar is a carbohydrate in its simplest form, which your body breaks down into glucose—your body’s preferred form of energy. Simple sugar alone moves to your bloodstream quickly.  The result causes your body to spike the production of insulin to transfer glucose into your cells.

The Risks of Too Much Sugar

Some preliminary research has suggested that a high-sugar diet raises your blood sugar, increasing free radicals that boost inflammation. Over time, too much sugar ups your risk of obesity and increasing your risk of diabetes.   In addition, may increase your risk of conditions like certain cancers and chronic illnesses like heart disease.

Also:

You’re Breaking Out Around Your Mouth and Chin

You’re Super Moody

You Can’t Get a Good Night’s Rest

Your Skin Is Prematurely Wrinkled

You Keep Getting Cavities

You Crave Dessert After Every Dinner

You’re Constantly Hungry

You Have Joint Pain

It’s Impossible to Lose Weight

Your Brain Feels Foggy

Fruit Just Isn’t Sweet Enough

You’re Constantly Bloated

You Don’t Feel as Strong

Your Blood Pressure Rises Slightly

You’ve Lost Motivation to Work Out—Ever

 

How Much Sugar Should You Eat Per Day?

The FDA says that no more than 10 percent of your daily calories should come from added sugars.   For a woman, that adds up to 38 grams (10 teaspoons) for a 1,500-calorie diet.  For men, 51 grams (13 teaspoons) on a 2,000-calorie diet.

Processed foods, in particular, can get sneaky: Even though apple juice might be made from a natural sugar, it can still saddle a food with way too much overall sugar. An açai bowl or smoothie, for example, can overdo it with a too much fruit—which essentially becomes added sugar. Just because a label says, ‘no added sugar,’ you still want to read the label and see how many grams of sugar there are in that item per serving.

When it comes to the natural sugars found in a whole sweet potato or an apple, most of us don’t come even close to overdoing it.  Experts aren’t worried about the sugar content because you’re getting so many other benefits, like vitamins and fiber to slow down and how your body absorbs and uses sugar. As a general guideline, limit yourself to about two cups of whole fruit a day.

It’s simply not realistic to avoid all added sugars in your diet. However, it’s a good idea to read labels, focus on whole, unprocessed foods as much as possible, and make healthier food choices.

Source: everydayhealth.com

Photo credit:  Yaroslav Danylchenko/Stocksy

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