Signs that your body has excess sugar to watch out for
Signs that your body has excess sugar to watch out for, here are the recommended limits for sugar consumption
HOLIDAY NEWS - The dangers of sugar for health is a topic that is increasingly being discussed by experts.
Although sugar is necessary as a source of energy for the body, excessive consumption can be risky for health. Natural sugar is found in various foods, such as fruit, which provides benefits for the body. However, the added sugars often found in processed foods and drinks can cause problems if consumed in excess.
Health experts stress the importance of limiting your sugar intake so that it doesn't backfire on your health. Before recognizing the signs of excess sugar, it is important to understand how sugar is metabolized in the body.
When sugar is consumed, the body converts it into glucose, which is used as fuel. However, if sugar intake exceeds requirements, the excess glucose will be stored as fat.
Sugar metabolism process in the body
Reporting from Kompas.com, according to Harvard Health Publishing, when the body gets sugar, most of the sugar will be broken down and absorbed in the small intestine.
Special enzymes in the body will target larger molecules and convert them into three simple sugars, namely glucose, galactose and fructose.
Then, the liver and muscles store some of the glucose as glycogen.
This molecule can be converted back into glucose when the body needs it.
However, when glucose enters the bloodstream, blood glucose or sugar levels can increase.
Next, the pancreas will release the hormone insulin to help glucose reach the target cells or targets that the body needs.
Illustration of sweet drinks (FREEPIK.COM COLLAGE)
If the body consumes large amounts of excessive sugar over time, cells can become insulin resistant over time.
This condition can increase the risk of systemic inflammation, type 2 diabetes, and other chronic diseases.
According to one study, consuming too much added sugar is also associated with weight gain, obesity, risk factors for heart disease, nonalcoholic fatty liver disease, and cancer.
Apart from that, the influence of excessive sugar can also disrupt mental health, such as making your mood tend to be negative.
So, what are the signs that the body has excess sugar? See the explanation below.
Signs of excess sugar in the body
Still reported from the same source Kompas.com, here are some rarely known signs of excess sugar in the body:
Get hungry easily
If you consume too many calories through added sugar, one of the main signs your body may experience is constant hunger.
Without protein, fiber and healthy fats, which most foods high in sugar lack, the body will burn through sugar quickly and increase hunger.
In the end, this condition can cause the body to continue snacking which can trigger weight gain.
Gets angry easily
Feeling low, irritable, restless, or irritable can be a sign that your body has excess sugar.
A study shows that consuming added sugar can increase inflammation, worsen mood and cause symptoms of depression.
Foods or snacks high in sugar without protein and fat quickly raise your blood sugar, but as your body rushes to process it all, energy levels will plummet and leave you feeling sluggish and irritable. Additionally, when glucose in the bloodstream is low due to insulin levels spiking after consuming a lot of added sugar, blood glucose levels in the brain also decrease.
For your information, our brain also relies heavily on normal blood sugar levels as fuel.
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Sugar is easily absorbed and digested by the body. So, if your body feels tired easily, this may be due to the amount of sugar you consume.
It is known, sugar is a very fast source of energy, so no matter how much you eat, within 30 minutes the body will send a hunger signal, you will feel hungry again and feel a lack of energy.
Major changes in blood sugar and insulin can also cause energy levels to drop and impact your overall energy levels.
Blood pressure rises
Consuming too much sugar can also cause high blood pressure in a person. According to research, consuming sweet drinks has a significant relationship with high blood pressure and a high incidence of hypertension.
But experts warn that a direct cause-and-effect link has not been found. However, what scientists know is that high glucose levels can damage the lining of our blood vessels, making it easier for lipids such as cholesterol to stick to the walls of blood vessels. If that happens, the blood vessels will harden.
When blood vessels harden, your blood pressure rises.
Acne prone skin and wrinkles more quickly
The American Academy of Dermatology recommends that those who are trying to treat acne reduce or even avoid consuming sugar, especially added sugar.
“Glycemic control plays an important role in skin and acne health,” says Cording.
For example, a study shows that insulin resistance can influence the development of acne.
Wrinkles may be another sign that you're consuming too much sugar. Advanced glycation end products, which are products of excess sugar, promote skin aging. Pain in the joints is not always caused by age alone.
However, joint pain can also be triggered by consuming excess sugar. According to a survey, among the 24 percent of respondents who had rheumatoid arthritis (RA) and said food affected their symptoms, soda and dessert were the most frequently mentioned.
Research has shown that consuming sugary sodas regularly is associated with an increased risk of RA in some women, including those with advanced stages of RA.
"Consuming too much sugar can cause systemic inflammation, which can lead to joint pain," Cording says.
Sleep problems
The next sign that the body consumes too much sugar is that it can cause sleep problems in some people. According to a study conducted on 300 students, poor sleep quality was significantly associated with higher consumption of added sugar. This is because the body's sleep cycle and sleep quality are regulated by light and room temperature, as well as glycemic control. “For someone who chronically consumes excessive amounts of added sugar, this can disrupt their sleep cycle and sleep quality,” Cording says.
What is the recommended limit of sugar consumption?
Sugar consumption limits are different for each individual.
According to the Ministry of Health, the recommended consumption of sugar per person per day is 10 percent of total energy. For adults with a moderate activity level, the recommended daily limit of sugar consumption is a maximum of 4 tablespoons or 50 grams.
Dietary guidelines published by the US Department of Health and Human Services and the US Department of Agriculture also recommend limiting calories from added sugar to no more than 10 percent daily.
For someone consuming 2,000 calories a day, this amount is equivalent to a maximum of 12 teaspoons. However, the American Heart Association (AHA) recommends limiting the daily amount of added sugar to no more than 100 calories for women and 150 calories for men. Additionally, the AHA recommends that children two years and older should also consume no more than 100 calories of added sugar a day.
This means around 6 teaspoons for women and children and 9 teaspoons for men. Meanwhile, both agree that toddlers and babies under the age of 2 should not consume any added sugar.
Apart from paying attention to the above signs of excess sugar in your body, also pay attention to the safe limits of consumption so you don't overdo it.
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