Balihow – Many individuals are unaware that their daily diets contain excessive amounts of sugar, stemming from processed foods, sweetened beverages, and snacks.
However, an overabundance of sugar can disrupt the body’s equilibrium and trigger various metabolic disorders.
The Indonesian Ministry of Health (Kemenkes) has set a daily maximum sugar consumption limit of 50 grams.
Nevertheless, the body inherently possesses mechanisms to signal when sugar levels are exceeding healthy boundaries.
So, what are the telltale signs of excessive sugar intake?
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Signs of Excessive Sugar Consumption
Here are indicators that someone is consuming too much sugar:
1. Cavities
According to Everyday Health (August 14, 2024), sugar fuels the proliferation of bacteria in the mouth, as it serves as their nourishment.
As bacteria digest sugar, they produce acid as a byproduct. This acid can erode tooth enamel, leading to cavities or tooth decay.
2. Acne and Wrinkles
Research indicates that insulin resistance is associated with an increased risk of acne development.
Insulin resistance occurs when cells in the liver, muscles, and fat do not respond properly to insulin.
Consuming foods high in added sugars is a risk factor for insulin resistance.
Furthermore, excessive sugar consumption can cause the body to produce what are known as advanced glycation end products (AGEs), which are byproducts of excess sugar. These products accelerate skin aging.
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3. Persistent Hunger
If you consume numerous extra calories through added sugar, you may experience an increase in hunger.
Without protein, fiber, and healthy fats, the body rapidly burns sugar, intensifying hunger and prompting frequent snacking.
Additionally, sugar can impair the function of fat hormones, including leptin, which is responsible for suppressing hunger.
4. Irritability
High-sugar foods devoid of protein and fat can rapidly elevate blood sugar levels.
However, as the body quickly processes the sugar, energy levels plummet, leading to fatigue and irritability.
5. Fatigue
Sugar is an easily absorbed and digested energy source. Consequently, persistent fatigue could be indicative of excessive sugar consumption.
Read also: 7 Fruits That Can Raise Blood Sugar Too High: It’s Best to Avoid
6. Food Doesn’t Taste Sweet Enough
The brain becomes accustomed to expecting very high levels of sweetness. Once habituated, it becomes harder to be satisfied with less sweet foods.
This is because the palate is primed for the heightened sweetness levels typically consumed.
7. Constant Cravings for Sweets
Excessive sweetness can also have an addictive effect. Sugar targets the brain’s pleasure centers, triggering an increase in dopamine, the “feel-good” hormone.
Simply put, when dopamine levels rise, the desire to prolong that sensation arises, prompting further sugar consumption.
8. Sleep Disturbances
If you’re experiencing difficulty sleeping, it’s worthwhile to assess your food and beverage intake.
Several studies suggest that higher consumption of added sugars is linked to poorer sleep quality.
For individuals who chronically consume excessive amounts of added sugar, it can significantly disrupt their sleep cycle and quality.
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Ringkasan
Many people unknowingly consume too much sugar daily, often from processed foods and sugary drinks. The Indonesian Ministry of Health recommends a daily limit of 50 grams of sugar. The body provides several warning signs when sugar intake exceeds healthy levels, indicating an imbalance that could lead to metabolic disorders.
These warning signs include cavities, acne and wrinkles, persistent hunger, irritability, fatigue, a diminished sense of sweetness from food, constant cravings for sweets, and sleep disturbances. These symptoms are often linked to sugar’s impact on insulin resistance, hormone function, and the brain’s reward system, highlighting the importance of monitoring sugar intake for overall health.