Sugar is not only in desserts, it also hides in other foods.
Sugar affects the body in different ways. Excessive sugar consumption not only causes weight gain, but can also negatively affect the immune system and general well-being.
The World Health Organization recommends that we consume no more than 25-50 grams of sugar per day, but many people regularly exceed this limit.
Hidden sugar in processed foods and drinks we are often misled, so it is important to be aware of how much sugar we are actually consuming.
The most common warning signs that you are eating too much sugar.
Constant fatigue and fluctuating energy
If you feel sudden after meals fatigue or a drop in energy, this may be due to the rapid rise and fall of blood glucose levels. When you eat sugar, level glucose it rises quickly and then falls quickly, causing a feeling of exhaustion. This often leads to cravings for even more sugar.
Weight gain
One of the most noticeable signs of excessive sugar consumption is weight gain. Sugar is high in energy but doesn't contain fiber to keep you full. This means that you feel hungry again quickly after a meal, which can lead to overeating and the accumulation of body fat, especially in the abdominal area.
Skin problems
Eating too much sugar can also affect your skin. A high level of insulin stimulates the secretion of fat from the sebaceous glands, leading to clogged pores and breakouts acne. If you notice more frequent acne breakouts or inflammation, it could be a sign that your diet contains too much sugar.
Weaker immunity and frequent infections
The immune system it can weaken due to excessive sugar intake, leading to more frequent infections and slower wound healing. Sugar stimulates inflammatory processes in the body, which reduces the body's ability to fight disease.
Mood swings and cravings for sweets
Sugar has a big effect on your mood. Leveling up dopamine, triggered by eating just this, can lead to cravings for even more sugary foods. Fluctuations in blood sugar levels often cause mood swings such as nervousness, anxiety or even depression.
How to reduce sugar intake?
In order to reduce its intake, it is important to recognize hidden sugar in the foods you eat. Check food labels and pay attention to terms such as sucrose, fructose and glucose syrup. In addition, try to reduce the portions of sweet dishes and drinks and increase your intake of fresh foods that contain fiber, protein and healthy fats to keep you full for longer.
