Discover the hidden signs of too much sugar intake! From constant fatigue to frequent infections , learn about the symptoms that indicate your body is consuming too much sugar and how to regain your health .

In today’s fast-paced world, sugar seems to lurk in every corner of our diet. From your morning coffee to the late-night snack, sugar has a sneaky way of getting into our daily meals.

While a little sweetness can make life enjoyable, overeating sugar can lead to a range of health issues.  Sometimes these issues may not show up immediately. But in the long run, research shows that consuming  significant amounts of sugar may cause obesity and type 2 diabetes mellitus.

In worst cases, you may also develop dyslipidemia, hypertension, and cardiovascular disease.

That is why recognizing the warning signs that you’re overeating sugar is crucial for maintaining a healthy lifestyle.

In this blog post, we’ll explore the subtle and not-so-subtle signals your body sends when you’ve crossed the line into sugar overload.

From unexpected fatigue to skin problems, let’s uncover the telltale signs that it’s time to cut back on the sweet stuff.

But before then

How Much Sugar Should You Consume in a Day?

Current dietary guidelines for Americans recommend limiting sugar to about 10% of daily calories. In fact, according to the American Heart Association, men should consume about nine teaspoons of sugar. This is about 150 calories of added sugar per day. Women on the other hand should consume no more than 6 teaspoons (25 grams or 100 calories) daily.

But How Much Sugar Do You Consume on Average?

According to a 2012 study, current sugar intake levels are too high. On average, adults consumed 77 grams of sugars per day, which is about 298 to 300 calories and about 19 teaspoon.

How Can You Tell If You’re Taking Too Much Sugar?

The amount of sugar that is safe to eat daily may depend on many factors, like your activity level. Most people prefer having a glucose monitoring kit like this one to measure their sugar levels. However, observing warning signs in your body can help reveal the amount of sugar you’re consuming daily.

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10 Signs That You’re Eating Too Much Sugar

Sugar, while a delightful treat, can become a hidden saboteur of your health when consumed in excess. Recognizing the warning signs that you’re too much sugar can help you make necessary adjustments to your diet before it leads to more severe health problems. Here are some key indicators that you might be overindulging in the sweet stuff:

1. Frequent Urination

Consuming too much sugar can lead to frequent urination. Frequent peeing happens primarily due to its effects on blood glucose levels and the body’s efforts to manage them.

One study shows that consuming large amounts of refined sugar may cause a rapid spike in blood glucose levels.

Your body must maintain these levels within a narrow range for optimal functioning. When blood sugar levels become excessively high, this condition is known as hyperglycemia.

And you know what?

Hyperglycemia will affect your kidneys and here’s why.

The kidneys are crucial in filtering blood and maintaining fluid and electrolyte balance. Typically, they reabsorb glucose back into the bloodstream to ensure desirable balance in the body .

However, there is a threshold to how much glucose the kidneys can reabsorb, known as the renal threshold for glucose.

If blood glucose levels rise above this renal threshold, the kidneys cannot reabsorb all the glucose. Consequently, excess glucose begins to spill into the urine, in a process known as glycosuria.

Glucose in the urine exerts an osmotic effect, drawing water into the urine.

This process, known as osmotic diuresis, increases the volume of urine, thus the reason for frequent urination.

Essentially, glucose in the urine pulls more water from the bloodstream into the urine, leading to increased urine output. As such, if you notice a change in your peeing routine without a considerable change in fluid intake, you may want to consider checking your blood sugar levels.

2. Increased Thirst and Cravings for Ice Water

According to the Mayo Clinic, sugary diet can increase thirst and cravings for ice water.

Why?

because of your internal system’s  response to increased blood sugar levels.

Your blood glucose levels spike when you consume too much sugar. As such, glucose starts spilling into the urine in an effort to regulate the amount in the blood, causing osmotic diuresis.

This increased urine output can lead to dehydration, which can cause frequent thirst and dry mouth.

The body triggers thirst mechanisms to compensate for fluid loss through increased urination. This leads to increased fluid intake, which can further contribute to the cycle of frequent urination.

Some individuals can crave ice or Cold Water Because of;

• Sensation of Refreshment: Cold water is perceived as more refreshing and satisfying when incredibly thirsty. The cool temperature provides a quicker sensation of quenching thirst than room-temperature water.
• Soothing Effect: Cold water can relax the body, especially if you are experiencing symptoms of dehydration like a dry mouth or throat. The cold sensation helps alleviate discomfort more effectively.

This cycle is more pronounced in individuals with unmanaged diabetes. High blood sugar levels lead to significant fluid loss through increased urination, intensifying the sensation of thirst. The craving for cold or ice water can be even stronger as the body attempts to counteract the dehydration more efficiently.

3. Feeling Hungry and Sugar Craves Between Meals

Overeating sugar can make you feel hungrier between meals. Studies have shown that this hunger occurs due to blood sugar spikes and crashes.

Sometimes, it’s because of hormonal influences on appetite, lack of satiety from nutrient-poor sugary foods, and the brain’s response to sugar consumption.

Eating sugary food diet can cause your blood sugar levels to spike quickly.

This happens because simple sugars are rapidly absorbed into the bloodstream.

In response to this spike, your pancreas releases Insulin. Insulin hormone helps cells absorb glucose from the bloodstream for energy or store it for later use.

But here’s the catch.

High insulin levels can also cause blood sugar to drop sharply after the initial spike. This sudden drop, or “crash,” can lead to feelings of hunger and low energy because your body now has less glucose available for immediate energy.

Additionally, sugary foods Affect your Satiety and nutrient absorption.

Most Sugary foods are often low in essential nutrients and fiber, yet they are crucial for maintaining satiety (the feeling of fullness). 

These foods also offer you “empty calories.”

How? Because they provide energy without substantial nutritional value. These empty calories can lead to a quick return of hunger as your body cells seek out the nutrients it still needs.

4. Genital Itching and Bladder Infections

Are you struggling with constant itching in your genitals and anus? Maybe you’re eating too much sugar.

According to research, too much sugar in your diet can cause genital itching by promoting yeast overgrowth (such as Candida) and bacterial infections.

How?

When blood sugar levels rise, an environment conducive to Candida overgrowth is created. Candida is a type of yeast that naturally resides in the body, including in the genital area. However, It thrives on sugar.

So, elevated glucose levels in the bloodstream and bodily fluids can promote its growth.

In women, this overgrowth can lead to vaginal yeast infections, characterized by itching, irritation, and discharge.

Also, eating a diet high in sugar alters the pH balance of your skin and genital area.

The vagina has a delicate pH balance that helps maintain a healthy microbial environment. High sugar levels can disrupt this balance, making the environment more alkaline and conducive to yeast growth. 

Similar pH changes can occur on the skin and in the genital area for men, promoting the growth of yeast and other microorganisms that cause itching.

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 5. Blurred Vision Due to Fluid Imbalance

The Centers for Disease Control suggests that overeating sugar can lead to blurred vision. This may primarily occur due to its impact on blood glucose levels and the resultant effects on the eyes.

According to a study, blood glucose affects your eye fluids.

High sugar levels in your body may result in clear fluid accumulation in the eye, including aqueous humour.  

This accumulation affects the lens’s refractive index, altering how light is focused onto the retina and leading to blurred vision.

Additionally, it can cause fluid Imbalance in the eye due to osmotic effects and lens swelling.

The osmotic effect occurs when water is drawn out of cells to balance the sugar concentration. This can cause the lens to swell in the eye, changing its shape and impairing its ability to focus light correctly.

6. Frequent Fatigue and Low Energy Levels

If you constantly feel tired and drained despite getting enough sleep, high sugar intake might be the culprit. Too much sugar at once causes blood glucose levels to spike and then crash. This may lead to a cycle of energy highs and lows.

Additionally, consuming too much sugar results from a combination of insulin resistance, impaired mitochondrial function, and nutrient deficiencies,

With insulin resistance, cells do not efficiently take up glucose. As such, your body cells become starved of energy despite high glucose levels in the blood, contributing to fatigue and low energy.

You may also suffer from an impact on mitochondrial function. Excessive sugar intake can lead to oxidative stress and inflammation, damaging mitochondria, the powerhouses of the cells.

Damaged mitochondria are less efficient at producing ATP (adenosine triphosphate). Yet, this is the primary energy currency of the cell. This results in decreased cellular energy production and increased feelings of fatigue.

7. Premature Skin Aging and Acne

Overeating on a sugary diet can lead to skin issues like acne. Sugar promotes inflammation, contributing to glycation and weakening skin structure. It also disrupts gut health and increases oxidative stress.

In fact, one study suggests that sugars cause the cross-linking of two collagen fibers, rendering both incapable of easy repair.

Frequent consumption of sugary foods results in repeated insulin spikes. Consequently, elevated insulin levels can trigger the production of androgens (male hormones) such as testosterone. Androgens increase sebum production, the oily substance produced by sebaceous glands in the skin.

Excess sebum can clog pores, creating an environment where acne-causing bacteria (Propionibacterium acnes) can thrive. This leads to the formation of pimples, blackheads, and whiteheads.

Also, you may suffer from skin inflammation, such as acne lesions, painful cysts, and nodules.

Additionally, excess sugar in the bloodstream can react with proteins and fats to form harmful molecules called advanced glycation end products (AGEs). These AGEs products can damage collagen and elastin, the proteins that keep skin firm and elastic.

As such, weakened skin structure may cause premature ageing and wrinkles. Your skin may also become more prone to inflammation and acne.

8. White tongue and Red Swollen Gums

Consuming too much sugar can cause a white tongue and red, swollen gums.

Why?

Because it promotes bacterial and oral candida yeast overgrowth, leading to conditions such as oral thrush and gingivitis.

A study that sought to establish the relationship between diabetic mellitus patients and candida sp. Overgrowth suggests that too much sugar can increase one’s susceptibility to Candida sp, including oral candidiasis.

Oral thrush manifests as white patches on the tongue, inner cheeks, gums, and throat. These patches can cause discomfort, a cottony feeling in the mouth, and affect taste.

Additionally, candida overgrowth can create an acidic environment that irritates and inflames the gums. This will contribute to dry mouth and nutrient deficiencies that impair your oral health.

Gingivitis is a gum infection characterized by red, swollen, and sometimes bleeding gums.

9. Feelings of Irritability & Anxiety, Especially If You’re Hungry

Sugary foods can impact mood due to blood sugar fluctuations and mood-regulating hormones.

A rapid Increase in blood sugar triggers the pancreas to release Insulin. Insulin helps cells absorb glucose for energy or storage. However, Sugar absorption after the initial spike causes a rapid decrease in blood sugar levels. This condition is called (hypoglycemia).

Hypoglycemia can cause symptoms such as irritability, shakiness, sweating, and anxiety. These symptoms occur as the body tries to regulate blood sugar levels back to normal.

Also, sugar consumption can temporarily increase serotonin hormonal levels in the brain, initially improving mood and promoting well-being.

However, the rapid increase in serotonin is often followed by a drop in levels, which makes you feel irritated, low mood, and anxious.

Additionally, sugar consumption triggers the release of the dopamine hormone. Dopamine is a neurotransmitter brain hormone associated with reward and pleasure. Changes in dopamine receptors and pathways potentially contribute to mood disturbances.

10. Constant Bloating Due to Too Much Sugar

High sugar levels in your body disrupts the balance of beneficial bacteria in the gut. Having a healthy microbiome is crucial for your overall digestive health.

An imbalance in gut bacteria may increase your intestinal permeability, often called “leaky gut.” This allows toxins and inflammatory compounds to enter the bloodstream, contributing to systemic inflammation and digestive issues.

Overeating sugar can disrupt the balance of good bacteria in your system, leading to digestive issues such as bloating, gas, and constipation.

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DISCLAIMER

The information contained in this post is for general information purposes only. 
I’m not a health practitioner and as such, this information should not be used 
as a substitute for consultation with your professional service provider.