Sugar is an essential component in modern food regimes. While some sugar is necessary for energy, excessive consumption can lead to a host of health problems, including obesity, type 2 diabetes, kidney disease, and heart disease. Unfortunately, it’s easy to overlook the hidden sugars in many processed foods and beverages. This article explores eight warning signs of excess sugar consumption and offers tips for reducing its intake to improve overall health.

8 warning signs indicating excess sugar intake

Constant cravings
One of the most common signs of excess sugar intake is constant cravings for sweet foods. Sugar is addictive, and consuming it regularly can lead to more cravings. If you find yourself constantly craving sweets or reaching for sugary snacks throughout the day, it may be a sign that you are consuming too much sugar.

Excess body fat
Sugar contains calories, and consuming too much of it can lead to a calorie surplus, which leads to excess body fat.

Fatigue and low energy
Sugar provides a quick energy boost, but consuming too much of it can lead to crashes and fatigue. When one consumes sweetened foods, the blood sugar levels spike, which leads to an initial surge of energy. However, this energy boost is short-lived. The energy levels quickly drop and bring the feeling of fatigue.

Frequent illnesses
Excess sugar intake can weaken your immune system, making you more susceptible to infections and illnesses. Consuming too much sugar can increase inflammation in the body, which can impair immune function. If one seems to get sick frequently or have difficulty recovering from illnesses, they can get their sugar levels checked by a healthcare professional.

Skin issues
Sugar can also have negative effects on the skin. Sugar causes inflammation in the body, which can lead to skin inflammation and breakouts or acne. Additionally, sugar can damage collagen and elastin in the skin, leading to wrinkles and premature aging.

Dental problems
Sugar is notorious for causing dental problems such as cavities and gum disease. When you consume sugary foods, the bacteria in the mouth feed on the sugar and produce acid that can damage your teeth and gums. If you have been experiencing dental problems, your sugar intake may be the reason.

Mood swings
Constant spike and drop in blood sugar levels can cause fluctuations in energy levels and moods. If you have been experiencing mood swings or irritability, excess sugar intake may be a contributing factor.

High blood pressure
Studies show a close correlation between sugar and high blood pressure or hypertension. High glucose levels can damage the delicate lining of the blood vessels and enable lipids like cholesterol to build up on their walls. This, in turn, puts pressure on your heart to pump blood through the narrowed and hardened blood vessels.

7 ways to reduce sugar intake
If you suspect that you are consuming too much sugar, there are steps to take to reduce its intake. Here are a few tips for the same:

Read food labels
Many packaged foods contain hidden sugars, so it is important to check the label for added sugars and avoid buying items with high sugar content. Look for ingredient names like sucrose, high fructose corn syrup (HFCS), glucose, fructose, dextrose, maltose, lactose, cane sugar, beet sugar, brown sugar, fruit juice concentrate, and corn syrup. These are all forms of added sugar.

Exercise regularly
Exercise can improve the body’s insulin sensitivity. Any physical activity also burns out the excess sugar to energize one’s body. So, it’s a primary defense to maintain sugar levels.

Avoid sugary drinks
Soda, canned juices, energy drinks, sweetened or flavored water, coffee, and sports drinks have high sugar content. These drinks get absorbed faster in the body and do not give the feeling of satisfaction either. As a result, one may end up overconsuming the drinks or spike the calorie intake by teaming these up with regular meals.

Choose whole foods
Whole, unprocessed foods are rich in fiber, which can keep you feeling full for a longer time and slow down sugar absorption. Whole foods include fruits, vegetables, whole grains like quinoa, barley, wheat pasta, brown rice, and lean proteins.

Substitute sweets for fruits
Limiting your consumption of desserts and treats and substituting them with seasonal fruits can also help manage the sugar intake.

Plan meals
Planning your meals in advance can help you to avoid reaching out for quick snacks and make healthier choices. Meal prepping in advance can ensure that you have easy access to healthy, low-sugar options throughout the week.

Be mindful of portion sizes
Even healthy foods can contain sugar, so it is important to be mindful of portion sizes. Eating too much of any food, including healthy foods, can spike one’s sugar levels.

Common health conditions due to high sugar levels
Excess sugar in the bloodstream can damage tiny blood vessels in kidneys and may lead to chronic kidney disease (CKD). Other health problems born from excess sugar intake like diabetes, cardiovascular problems, and metabolic syndrome also pose the risk of developing CKD. The kidneys filter out waste products from the blood and remove toxins from the body. Damaged kidneys buildup waste products in the blood and increase blood pressure. Over time, this can even lead to kidney failure.

Top health treatments for excess sugar intake
Medical treatments for health problems caused by excess sugar intake depend on the specific condition. For example, patients with CKD may require dialysis or kidney transplant to manage the disease. Other therapies for diabetes may include insulin injections or other treatments to control high blood sugar levels. In addition to treatments, lifestyle changes such as healthy food choices and regular exercise can help to manage these conditions. A healthcare professional may also run some health tests like blood tests, urine tests, and imaging tests to monitor the progress of one’s condition and adjust the top treatment options for one’s health accordingly.