What happens to us if we ingest too much sugar?


What happens to us if we ingest too much sugar?

When we take in too much sugar than our daily dose, the body responds with some unmistakable symptoms – here’s what they are.

According to the World Health Organization, only 5% of the calories we consume every day should come from added sugars , which is 25 grams, about 6 teaspoons.the daily limit would be 25 gramsThis limit is hardly respected in the Western diet, characterized too often by an excessive consumption of industrial and packaged foods, or processed foods that contain hidden sugars. In fact, when we talk about sugars present in our diet we must not only think of the teaspoon or sachet that we add to coffee but of all those that are added to industrial foods and drinks. They are also found in unsuspected foodssuch as ketchup, ready-made soups or minestrone, sandwich bread, breakfast cereals and other typically industrial foods. To these we also add the consumption due to the sugars naturally present in widely consumed foods such as honey, syrups, fruit juices, jams or snacks.

When we consume too much sugar , however, the body sends us unequivocal signals: chronic fatigue, dull skin, weight gain, high blood sugar, hypertension, up to depression, and all this makes it necessary to drastically reduce its consumption . Unfortunately it is not easy because sugar creates a real addiction. The first rule to remember to reduce consumption is to always read the nutritional labels, analyzing the list of ingredients, the second rule is to learn to recognize the signals that our body sends us . Let’s see in particular which ones are not to be underestimated.

 

  1. Dull skin and the appearance of acne . One of the first signs of excessive sugar consumption is visible on the skin, which can appear dull and dull and react with the appearance of pimples or acne. Too many sugars, in fact, contribute to an imbalance of hormones during the menstrual cycle. Sugar also releases insulin, a hormone that can also increase the activity of the sebaceous glands in the skin and activate inflammatory processes, increasing the risk of acne flare-ups.
  2. Chronic fatigue . If sugar consumption beats that of other nutrients during the day, we can feel tired and hungry, especially between meals. This is because the sugar causes a momentary peak of energy which after a while is drastically reduced reaching levels below normal (hypoglycemia). To overcome this lack of energy, we tend to consume sugars again which do nothing but increase and feed this vicious circle. To keep energy levels balanced, avoid eating sugary industrial sweets or snacks. Better to opt for lean proteins, healthy fats and fiber to maintain a more uniform blood sugar level over time, without drops or spikes in energy.
  3. Addiction to sweets . Sugar intake is known to release dopamine, a neurotransmitter that keeps us in a good mood and gives us a pleasant feeling. This sensation prompts our brains to demand sugar intake again. This is why the uncontrollable desire to eat sweets should alarm us, as it is an indication of excessive consumption of sugars during the day. 
  4. Weight gain . An undesirable effect of excess sugar is weight gain and in particular the increase in waist circumference due to the accumulation of visceral fat. This happens because a high blood sugar level increases the production of insulin, an anabolic hormone, which stores excess sugar as fat in adipose tissue.
  5. Caries formation . Bacteria in the mouth feed on sugars creating harmful acids that combine with saliva and cause plaque to build up. If the teeth are not brushed right away, plaque builds up, eroding the enamel and triggering the formation of cavities. 
  6. High blood sugar with diabetes risk . If sugar intake is excessive and constant over time, hyperglycemia can occur, i.e. an increase in blood glucose, with the associated consequences. In particular, hyperglycemia brings with it an increased risk of insulin resistance, pre-diabetes or diabetes.

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