Introduction
We all know that too much sugar can be bad for our health, but it can be hard to tell when we’re eating too much of it. Fortunately, there are some subtle signs that can help us identify when we’re consuming too much sugar. In this article, we’ll look at four signs that dietitians say can indicate that you’re eating too much sugar. We’ll also discuss some tips for reducing your sugar intake and improving your overall health. So, if you’re concerned about your sugar intake, read on to learn more.
4 Subtle Signs You’re Eating Too Much Sugar, Say Dietitians
If you’re trying to cut back on your sugar intake, it can be hard to know when you’re eating too much. While it’s easy to spot a candy bar or a bowl of ice cream, sugar can be hidden in many of the foods we eat every day. To help you identify when you’re eating too much sugar, we asked dietitians to share the subtle signs that you’re consuming too much of the sweet stuff.
1. You’re Craving Sweets
If you find yourself constantly craving sweets, it could be a sign that you’re eating too much sugar. “When you eat too much sugar, your body becomes used to the high sugar levels and starts to crave more,” says registered dietitian nutritionist, Sarah Schlichter. “If you find yourself constantly reaching for sugary snacks, it’s a sign that you’re eating too much sugar.”
2. You’re Experiencing Mood Swings
If you’re feeling moody or irritable, it could be a sign that you’re eating too much sugar. “Sugar can cause a spike in your blood sugar levels, which can lead to mood swings,” says Schlichter. “If you’re feeling moody or irritable, it could be a sign that you’re eating too much sugar.”
3. You’re Feeling Tired
If you’re feeling tired and sluggish, it could be a sign that you’re eating too much sugar. “Sugar can cause a spike in your blood sugar levels, which can lead to fatigue,” says Schlichter. “If you’re feeling tired and sluggish, it could be a sign that you’re eating too much sugar.”
4. You’re Experiencing Digestive Issues
If you’re experiencing digestive issues, such as bloating or gas, it could be a sign that you’re eating too much sugar. “Sugar can cause an imbalance in your gut bacteria, which can lead to digestive issues,” says Schlichter. “If you’re experiencing digestive issues, it could be a sign that you’re eating too much sugar.”
If you think you’re eating too much sugar, it’s important to talk to your doctor or a registered dietitian. They can help you identify the sources of added sugar in your diet and provide tips on how to reduce your sugar intake.
Many of your favorite foods and drinks come with added sugar, and sometimes it’s so sneaky that you may not even realize you’re consuming sugary calories. While added sugar in smaller quantities is usually harmless, it’s the heavy consumption of it on a regular basis that can contribute to some health complications.
“Added sugar increases inflammation in the body, which in turn will present itself in a variety of negative side effects. This inflammation is caused by added sugar stimulating the liver’s production of free fatty acids. These free fatty acids trigger the inflammatory process in the body as it fights to ward off this production. Chronic inflammation like this is harmful to the body in the short and long term,” says Trista Best, MPH, RD, LD at Balance One Supplements.
If this is happening in your body, it may start to send signals that something is off. Here are some of the subtle signs you may be consuming too much added sugar in your diet.
One of the first signs you may notice in your body if you’re eating too much sugar is weight gain.
“Notice a higher number on the scale? It could be because you’re eating too much sugar. High sugar can disrupt metabolism and can damage the ecosystem of our gut microbiome. A healthy gut helps regulate blood glucose and insulin levels, so when you’re eating too much sugar, you’re forcing that ecosystem to over-work and expect more sugar to keep those balances in check. The moral of the story is, the more sugar you eat, the more your body thinks it needs, which makes you more hungry, weight gain,” says Courtney D’Angelo, MS, RD, a registered dietitian and author at Go Wellness.
It’s also important to note that eating foods high in sugar are not going to leave you feeling satisfied or give you the nutrients your body needs.
“Added sugar is a source of empty calories, meaning it provides calories only and no beneficial nutrients. Products that have added sugar are higher in calories and lower in nutrient quality, which when consumed often can result in weight gain,” says Best.
Sign up for our newsletter!
Unfortunately, consuming sugary foods and drinks over time on a consistent basis can lead to pain in your body.
“Your chronic pain and stiffness may be the result of consuming too much added sugar. This is due to the inflammation that added sugar causes in the body because it is a highly inflammatory ingredient,” says Best.
Sugary foods will leave you feeling hungry and wanting more, so it’s important to notice how satiated you feel after a meal.
“Sugar is usually high in calories, so when you’re done eating it, your body may feel full (for a short period of time at least.) The body burns through sugar quickly because it lacks any real nutrients such as proteins, fiber, and healthy fats. As your body burns the sugar it ramps up the hunger strikes, causing compulsive snacking, mindless eating, and ultimately more sugar,” says D’Angelo.
And lastly, eating too much sugar may contribute to higher blood pressure in some people.
“If you’ve noticed an increase in your blood pressure, you may be consuming too much added sugar. Added sugar raises uric acid in the body, which in turn inhibits nitric oxide production. Nitric oxide (NO) is necessary to keep the blood vessels flexible and when there is a decrease of NO in the body blood pressure will rise,” says Best.