To summarize: anything ending in “-ose”, as well as “syrups” and “sweeteners” is almost always sugar and can add to a high sugar count.
Signs You Are Eating Too Much Sugar
With all this sneakiness, it can be tough to recognize that your sugar consumption is getting out of hand. We asked Dr. Lela Ahlemann, a specialist in dermatology and nutritional medicine to help us decode the possible warning signs that you are eating too much sugar.
Weight Gain and Constant Hunger
It’s no secret that calories from added sugar can add up. But there is another reason why sugar makes us gain weight so quickly: “If you eat too much sugar, you are constantly hungry,” says Ahlemann. “The reason for this is that sugar drives up blood glucose levels in the short term, but has no lasting satiating effect due to the lack of fiber. The persistent hunger and the resulting continued eating ultimately lead to weight gain, which we are all aware of as a sign of too much sugar.”
Acne
“When we eat sugar, not only does the insulin level rise, but also a hormone in the blood called insulin-like growth factor 1, or IGF-1 for short,” says Ahlemann. “Together with insulin, this IGF-1 stimulates the sebaceous glands and excessive keratinization in the area of the sebaceous glands, which is why they become clogged, leading to pimples and inflammation.”
Cravings and Mood Swings
“The high increase in glucose levels in the blood leads to an insulin release—but this is often so strong that the blood sugar is not lowered to the normal level, but below the ‘baseline’, so that you have a relative hypoglycemia, and this leads to cravings. In some people, it also leads to mood swings and crankiness,” says Ahlemann.
Inflammation and Weak Immune System
“Normally, sugar is absorbed by the body via the small intestine. However, if the amount of simple sugars such as glucose and fructose that we consume exceeds the capacity of our small intestine, this simple sugar ends up in the large intestine,” explains Ahlemann.
According to the nutrition expert, it becomes food for bacteria that belong in the large intestine: “Selective feeding leads to a proliferation of these bacteria. The problem is that, unfortunately, they carry endotoxins on their bacterial surface. These are so-called lipopolysaccharides. These endotoxins can then leave the gut, enter the bloodstream, and lead to silent inflammation, which accelerates the aging of the body and weakens the immune system.”
Accelerated Aging
“It is scientifically proven that the high intake of sugars leads to the formation of so-called AGEs or Advanced Glycation End Products,” Ahlemann explains. She compares the effect to caramelization: “In our collagen, the fibers should ideally run in parallel; when the tissue is saccharified, there are cross-links in the collagen connective tissue, which makes it stiff, brittle, easier to degenerate, and—very importantly—the body is also less able to repair itself. This means that the quality of our collagen deteriorates.”
Energy Crashes
Registered dietitian and nutritionist Lauren Manaker says that excess sugar intake can make you feel super tired or sluggish. A sugar high can also interfere with your sleep quality, making it harder to fall or stay asleep and thus throwing off your energy for the next day.
Digestive Issues
Manaker adds that eating too much sugar can cause digestive discomfort. Bloating, irregular digestion, constipation, and sometimes diarrhea can be linked to too much sugar.
Brain Fog
Manaker says that sugar can make it difficult to concentrate. You might feel mentally “cloudy” or even experience some headaches.
What are the health risks of too much sugar?
If you indulge in a dessert now and again, there’s no need to panic or overhaul your entire diet. But eating too much sugar over time does come with health risks. Manaker says you might experience the following:
