When it comes to sugar, it’s easy to feel like it’s hiding around every corner. According to Dr. Robert Lustig, a professor emeritus of pediatric endocrinology at the University of California, San Francisco, and author of “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity and Disease,” an eye-opening 74% of items in the grocery store contain added sugar. And that’s just the tip of the iceberg. Sugar is often lurking in places you’d never suspect, like in salad dressing, hamburger buns, and even chicken. So, it’s no wonder that the average American consumes 77 grams of added sugar per day, which is well over the recommended limit of 9 teaspoons (36 grams) for men and 6 teaspoons (25 grams) for women, according to the American Heart Association.
But how can you tell if you’re eating too much sugar? Here are 8 signs to watch out for:
Sugar Cravings Galore
Sugar activates the reward center in your brain, making you want more and more of the sweet stuff. Over time, your brain builds a tolerance to sugar, and you may need more and more to feel satisfied. This can lead to a vicious cycle of sugar cravings and leave you feeling like you’re “addicted to sugar.”
Tired All the Time
Sugar may give you a quick burst of energy, but it’s not meant to last. The inevitable sugar crash that follows can leave you feeling tired, less alert, and more fatigued. If you eat or drink sugary foods regularly throughout the day, it can create a cycle of energy spikes and drops that can leave you feeling exhausted by day’s end.
Weight Gain
Sugar-laden drinks, like soda and fancy coffee shop concoctions, don’t promote fullness, which can lead to a calorie surplus and weight gain. Additionally, processed foods, which are often high in added sugar and low in fiber, can also make it easy to over-consume and pack on the pounds.
Brain Fog
Feeling hazy, confused, or unable to focus is a common sign of consuming too much sugar. This phenomenon, known as brain fog, is a result of the lethargy and inattentiveness that come from eating too much sugar.
Low Moods
Research suggests that people who consume a lot of sugar are more likely to experience depression or bad moods. This may be due to the sugar crashes and mood swings that come from eating sugary foods.
Poor Skin
Sugar can contribute to skin problems, like wrinkles, acne, and dry skin. This is because sugar damages collagen, which is the protein that keeps skin elastic and youthful-looking.
Tooth Decay
Sugar is a major cause of tooth decay and can lead to cavities and gum disease. The bacteria in your mouth feed on sugar, producing acid that erodes your teeth and gums.
Chronic Diseases
Eating too much sugar can increase your risk of chronic diseases, like heart disease, type 2 diabetes, and certain types of cancer. Additionally, sugar can disrupt your hormones, making it harder for your body to regulate insulin levels, which can lead to insulin resistance and type 2 diabetes.
So, what’s the solution?
The American Heart Association recommends limiting added sugar intake to no more than 9 teaspoons (36 grams) of sugar for men and 6 teaspoons (25 grams) of sugar for women. Eating whole foods like fruits, vegetables, whole grains, nuts, and beans, can help keep sugar levels in check and prevent the negative consequences of consuming too much sugar.