12 signs in your body that you have had enough sugar!

Although it is a source of vital energy and tastes sweet, it is notorious in terms of public health. Of course, not all sugars are the same, as the fructose found in fruits and vegetables and the lactose in foods rich in dairy products are natural sugars that do not cause health problems as these foods also contain fiber. and calcium.

But the risk is concentrated in added sugars, which are often found in processed foods, and which experts advise eliminating or reducing their amounts, according to Everyday Health.

6 to 9 teaspoons of added sugars

According to the Dietary Guidelines for Americans 2020-2025 list, the average American consumes about 270 calories from added sugars, or the equivalent of 17 teaspoons per day, while the American Heart Association recommends limiting the amount of added sugars. per day to no more than 100 Calories for women and children and 150 calories for men, or about 6 teaspoons for women and children and 9 teaspoons for men.

The list of added sugars includes anything added to a food or drink to make it sweet, including natural sugars like honey.

“Although they (added sugars) may be more beneficial than table sugar, they increase calories with few vitamins and minerals,” says Jessica Cording, health coach in New York City and author of The Little Book of Game. .

According to the University of California, San Francisco, there are over 61 different names for sugar, which means that many people eat more sugar than they would like, even though they are trying their best to make choices. healthy food.

Sugar

The risk of developing diseases

According to Harvard Health, the negative effects of sugar on the body occur after most of it is broken down and absorbed in the small intestine, where specialized enzymes convert the larger molecules into three simpler sugars: glucose, galactose and fructose. The liver and muscles store some of the glucose as glycogen, a molecule that can be converted back to glucose when the body needs it.

When glucose enters the bloodstream, its levels rise, and then the pancreas releases insulin to help the glucose get to where the body needs it. If a person consumes large amounts of added sugar, cells can become resistant to insulin over time, which is a risk factor for systemic inflammation, type 2 diabetes, and other chronic diseases.

12 signs of overeating

The list of symptoms and signs of eating more added sugars than the body needs includes:
1. Increased feelings of hunger and weight gain
2. Irritability and irritability
3. Feeling tired and low on energy
4. Insufficient distinction between the sweetness of food
5. Craving for sweets
6. High blood pressure
7. The appearance of acne and wrinkles
8. Joint pain
9. Sleep disturbances
10. Digestive problems
11. Brain fog
12. Tooth decay
Realistic and simple solutions

While it is simply unrealistic to avoid all added sugars in the diet, experts advise making sure to read labels on all products with an emphasis on choosing whole foods as much as possible. and unprocessed and to make healthy food choices. According to Dr William Lee, a physician in Cambridge, Massachusetts, and author of Eat to Beat Disease: “Businesses strive to make their food taste great – it’s part of their business, but we as individuals , need to be more aware of our health and be able to quantify the materials [المُصنعة] That we eat. “