We love a little bit of sugar, but the side effects can hit us hard.

Sugar is everywhere. Just glance at the labels of products in your pantry or refrigerator to see that it's added to almost every prepared food. According to the World Health Organization (WHO), no more than 10 percent of your daily calories should come from added sugars. Yet, many of us far exceed this recommendation, sometimes without even realizing it. Excessive sugar consumption can have significant health consequences, including increasing the risk of serious diseases. 

If you aren't feeling your best, take a look at some of the foods you're eating and see how much sugar they contain.

5 Signs You're Eating Too Much Sugar

1. You constantly crave sweets

If you frequently experience strong cravings for sweets, it may be a sign that you're sugar intake is high. Eating too many carbohydrates or simple sugars triggers a phenomenon called "the carb craving." When you consume sugar, your body releases insulin to absorb it. But this rapid absorption causes a sharp drop in blood sugar, causing hypoglycemia. As a result, your body craves even more sugar to compensate for this drop, creating a vicious cycle that's difficult to break. 

2. You gain weight

Excess sugar leads to overproduction of insulin, a hormone that promotes fat storage. Excessive consumption can lead to insulin resistance, which disrupts metabolic balance and encourages weight gain. Additionally, high blood sugar levels can damage the body's proteins, contributing to low energy and increased fat storage.

3. Your skin shows signs of aging

Sugar has harmful effects on the skin. Excessive consumption promotes cell inflammation and accelerates the breakdown of elastin and collagen, two proteins essential for firm and supple skin. Oxidation accelerates, the skin loses its elasticity, and signs of aging appear more quickly.

Try this simple skincare routine for radiant and glowing skin.

4. You are tired and prone to mood swings

Sugar is the main fuel for our cells, but a blood sugar imbalance can cause persistent fatigue. If your blood sugar drops too low, your body lacks energy. Conversely, if it's too high and insulin can't properly regulate its absorption, you can also feel intense fatigue. These fluctuations also affect mood, causing irritability and poor concentration.

You may think quitting sugar will stop these swings, but that's not necessarily try. Going cold turkey has its own negative effects.

5. Your digestion is off

Excess sugar can alter your gut microbiome. Too much leads to a rapid rise in blood sugar, which forces excessive insulin release. Over time, this imbalance changes the composition of gut bacteria and promotes the proliferation of harmful bacteria at the expense of good bacteria. This dysbiosis can lead to digestive issues, reduced absorption of essential nutrients, and a weakened immune system.

Eating foods full of pre and probiotics can help you get your digestion back on track.

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