These common mistakes can increase health risks associated with high added sugar intake.
At least 74 percent of retail items contain added sugar. There’s a high chance your daily intake of added sugar is bigger than what you realise.
Unlike natural sugar found in dairy and fruits, added sugar has no nutritional value. However, added sugar is more widely consumed, not only attributed to consumer preferences but also because it is in most foodstuffs even the ones you wouldn’t expect. This includes salad dressing, hamburger chicken and meat, buns, and yogurt, among others.
The recommended daily limit of added sugar for adults is 9 teaspoons (36 grams) for men and 6 teaspoons (26 grams) for women. But this limit is exceeded every day.
Here are the mistakes you make when taking sugar.
Having sugar when you crave sugar
Craving sugar is a sign that you are taking in a lot of sugar. Rather than indulge in the sugar craving, you need to stop.
Sugar activates the reward centre in your brain which releases dopamine. Over time, you gradually need more sugar to get that pleasurable feeling.
This can hook you on sweets and sugary things in a cycle that resembles an addiction.
Taking sugar when you’re tired or hungry
Eating sugary foodstuffs is said to boost energy or raise blood sugar levels when you’re hungry or tired.
Research, however, shows that it has the opposite effect. Sugar makes you less focused, alert, and fatigued.
This is because added sugar doesn’t have complementary nutrients so when it wears off, blood sugar levels drop further which results in a crash.
The more sugar you take, the more spikes and crashes over time. This results in feelings of being tired all the time.
Taking sugar to be more productive
If you feel lethargic and less attentive or hazy, taking drinks or eating foods high in added sugar will make this worse.
In fact, regular consumption of sugar can cause these feelings of mental fog that get worse with each sugar intake.
Taking a break from sugars and highly processed foods will improve your mental clarity and energy.
Taking sugar to feel better
Sugar does not improve mood disorders or relieve negative emotions. It makes them worse, according to research.
Sugar contributes to inflammation which is believed to contribute to depression.
It hurts gut health which results in damage to bacteria that produce good hormones like serotonin and dopamine.
Signs that you are taking too much sugar
Apart from causing and contributing to the issues noted above, there are other signs that your added sugar intake is out of control
- Trouble sleeping and having deep restful sleep.
- Skin issues like wrinkling, dull skin, and saggy skin, among other disorders, inflammations, and conditions.
- Dental cavities
Takeaway
Added sugar can be addictive which can trigger health issues. Unfortunately, it can create a loop where you need sugar to alleviate the problems it caused in the first place. Practice mindfulness when indulging your sweet tooth and keep your added sugar intake as low as possible.
