Sugar has been demonized so much by experts, but the truth is that it is an essential source of energy and plays a crucial role in our survival. But here’s the thing — all sugars are not the same.
For example, fructose is found in vegetables and fruits, while lactose is in dairy-rich foods. We don’t have to be as concerned that both are natural sugars because there’s also plenty of calcium and fiber in these foods, for example. However, added sugars, which are often found in processed foods, are not vital to our health, but sadly, most of us consume them in excess.
The 2020–2025 Dietary Guidelines for Americans (1) reports that the average American consumes 270 calories of added sugars daily. That is equivalent to 17 teaspoons per day.
What happens to the body when you eat sugar?
While the human body can’t differentiate between natural and added sugars, that’s not to say that they all get processed the same way.
Simple sugar moves to your bloodstream very fast and causes a spike in insulin production. The insulin helps to push the glucose into your cells.
Complex carbs such as whole wheat, on the other hand, are produced from long chains of glucose. Of course, it takes your body a long time to break down these long chains of glucose. This longer digestion time furnishes your body with more sustained energy and prevents insulin and blood sugar spikes.
Foods that contain added sugar
A study published in BMJ Journal (2) reports that nearly 90% of our sugar intake comes from ultra-processed foods containing colors, added flavors, emulsifiers, sweeteners, and other additives.
The primary sources of added sugars in ultra-processed foods include:
· Fruit drinks
· Soft drinks
· Breakfast cereals
· Desserts
· Bread
· Cakes, pies, and cookies
· Milk-based drinks
· Ice-pops and ice cream
· Breakfast cereals
· Sweet snacks
How much sugar is too much?
There is no clearcut answer when it comes to the amount of added sugar one should eat per day.
According to the most recent dietary guidelines, added sugars should make up no more than 10 percent of your daily calorie intake. That’s equivalent to 38 grams for women (10 teaspoons) or 50 grams for men (13 teaspoons) on a 1,500-calorie or 2,000-calorie diet, respectively.
However, the World Health Organization (3) and the American Heart Association (4) are more conservative. Both organizations recommend 25 grams per day for women and 36 grams per day for men.
So, what are subtle signs that you are overeating sugar?
1. You have irregular bowel movements or digestive issues
Studies (5) suggest that sugar might cause a shortfall in the diversity of healthy gut flora within a week. This may cause your digestive system to be sluggish. Excess white sugar does more harm if you promote beneficial bacteria in your system. Fiber-rich foods are healthier.
2. Mood swings and irritability
Sugar is associated with depression and other mood disorders (6). Sugars can also mess with the neurotransmitters in your brain that regulate your moods. For example, sugar causes a spike in serotonin. However, everyone knows that carbs affect neurotransmitters, so it follows that when you distort your carb balance by taking too much at a time, it might make you feel fine at first. But then, whatever goes up must come down so you won’t feel so fine in the long run. You’re better off eating foods that are rich in protein, fiber, and whole grains.
3. You can’t sleep well at night
Eating foods with lots of added sugar just before bedtime can make it harder to fall asleep in the short term. This is because these foods will spike your blood sugar, thus energizing you and making it hard to drift off when you go to bed. You may experience the opposite effect shortly after that because the sugar will trigger the release of serotonin, which causes you to have a relaxed feeling. However, it would help if you stopped eating sugary foods (or all kinds of food in general) two hours before going to bed. This will prevent indigestion, and the sugar will have the time to work its way through your system.
4. Prematurely wrinkled skin
Studies have shown that a high-sugar diet accelerates skin aging (7). Why? Because excess dietary sugar reacts with the proteins in your bloodstream resulting in the formation of advanced glycation end products (AGEs), damaging the structural proteins in skin collagen and elastin that give your skin a supple and bouncy feel. A high-sugar diet can cause your skin to age and wrinkle faster. You can make a whole lot of difference by limiting sugar intake.
Other signs include:
5. Craving desserts after a meal
6. Presence of cavities in your teeth
7. Joint pain
8. Your brain feels foggy
9. You struggle to lose weight
10. Always feeling bloated
