- On average, Americans consume too much added sugar.
- A sugar-rich diet can leave you hungry, moody and tired.
- Too much sugar can also irritate your skin and digestive system.
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The US consumes it more added sugar than any other country in the world. But in a country where sugar is added to many of our foods, it can be difficult to keep up with your intake.
The average American consumes about 17 teaspoons of added sugar per day, which is about 50% more than the World Health Organization recommends.
By capturing a high sugar intake before your health deteriorates, you can look for certain subtle changes in your mood, energy, and physical well-being and adapt your diet accordingly.
You gain weight, but you are always hungry
Sugar may be satisfactory for the taste buds, but it is not a good fuel for the rest of the body.
According to a magazine published in the American Journal of Clinical Nutrition, the consumption of sugary drinks promotes weight gain in adults and children.
Yet the body burns through sugar quickly compared to protein, fiber and healthy fats – and a sugary snack can leave you feeling full. even more hungry than before. Sugar consumption floods your brain with the hormone of pleasure dopamine, while disrupting your metabolism and interfering with the hormones that tell you when you are full.
That cycle can lead to compulsive snacking and insatiable hunger, which can be especially difficult if you find yourself craving a sugary snack at a certain time of day. People are prone to craving sugar (and even salt and starch) in the evening, when the body is slower to burn energy and operates at a higher sugar tolerance – and have a habit of snacking at night it is associated with a higher risk of being overweight or
You are hungry
Consuming too much sugar can also leave you feeling humorous or slow – especially if you eat high-sugar and processed snacks.
A meal rich in sugar without protein or fat will cause your blood sugar to spike, crashing your energy levels and making you feel tired and irritable. The crash after the peak is also associated with a decrease in blood sugar levels in the brain, so you may feel a bit of fog after too much sugar as well.
A study published in the journal Neurology found that blood sugar has a negative impact on cognition, which could mean difficulties with learning and memory consolidation.
In the long run, eating lots of added sugars can promote inflammation, worsen mood and lead to symptoms of depression, according to another study published in the journal Medical Hypotheses.
Your skin spreads around your mouth and chin
Sugar-rich foods can be a trigger for acne, although there are many other dietary and non-dietary factors to consider.
A recent study in JAMA Dermatology found that a Western diet rich in sugary foods – as well as milk and fatty foods – was associated with acne in adults.
Eating a lot of sugar can lead to insulin resistance, which in turn increases the levels of hormones called androgens. High levels of androgens can cause inflammatory hormonal acne to appear around the mouth and jaw line.
Later in life, sugar can speed up the skin’s aging process, according to a study in Nutrients – then watch out for premature wrinkles.
Your digestive system works
Like acne, indigestion can occur for a multitude of reasons. Regardless of the root cause, experts say a high-sugar diet may not help.
Too much sugar can decrease the diversity of your intestinal microbiome in a week, according to you studies in mice and mice. Giving the animals a sugary solution similar to most soft drinks not only decreased the good battery in their gut, but also allowed the harmful bacteria to thrive.
Consuming a lot of sugar and drinks was enough linked to high rates of intestinal inflammatory diseases such as ulcerative colitis.
Vegetables and high-fiber foods, on the other hand, have had a protective effect. But if you eat foods with a lot of added sugar, it is likely that you are missing some other nutrients important for intestinal health and overall well-being.