7 Warning Signs of Eating Too Much Sugar
Sugar is everywhere. It's in our drinks, snacks, and even in our fruits and vegetables. While sugar is an essential part of our diet, it can become a problem when we consume too much of it. Excess sugar consumption can lead to insulin resistance, pre-diabetes, and eventually diabetes. In this article, we will discuss the seven warning signs that you're eating too much sugar and what you can do to avoid it.
What is Insulin Resistance?
Insulin resistance is a situation where your cell receptors begin to resist insulin. Insulin is a hormone that is produced by the pancreas and helps regulate blood sugar levels. When your cells resist insulin, your pancreas produces more insulin to compensate, resulting in higher insulin levels in the body. This high insulin level is a condition called hyperinsulinemia. As insulin resistance progresses, it turns into pre-diabetes and diabetes.
HOMA-IR Test for Insulin Resistance
If you can address insulin resistance early, you can help reduce your risk of pre-diabetes and diabetes. However, doctors rarely test for insulin resistance. This test is known as the Homeostasis Model Assessment of Insulin Resistance (HOMA-IR) test. HOMA-IR is a simple blood test that measures insulin resistance. If you suspect you have insulin resistance, talk to your healthcare provider about getting the HOMA-IR test.
How Much Sugar Should You Consume?
The American Medical Association recommends no more than 6 to 9 tsp of added sugar daily. However, most adults consume at least 9 tsp of sugar per day, and the average teenager consumes around 18.5 tsp of added sugar each day. All carbohydrates turn into sugar, with the exception of fiber. When you include sugar from carbs, the average person consumes over half a pound of sugar daily.
The Seven Warning Signs That You're Eating Too Much Sugar
- Frequent Urination: If you're going to the bathroom more often than usual, it could be a sign that you're consuming too much sugar. Excess sugar in the body can cause your kidneys to work harder to filter the sugar out, leading to more urine production.
- Excess Thirst and Dry Mouth: If you're constantly feeling thirsty, it could be a sign of excess sugar consumption. As we mentioned earlier, excess sugar in the body can lead to frequent urination, which can cause dehydration and dry mouth.
- Hunger Between Meals: If you're constantly snacking or feeling hungry between meals, it could be a sign that you're consuming too much sugar. High sugar consumption can cause your blood sugar levels to spike and crash, leading to cravings and hunger.
- Blurred Vision: Excess sugar in the body can damage blood vessels in the eyes, leading to blurred vision.
- Irritability: High sugar consumption can also cause mood swings and irritability. When your blood sugar levels are constantly fluctuating, it can affect your mood and make you feel irritable.
- Fatigue: Even after sleep, you may still feel fatigued if you're consuming too much sugar. Excess sugar consumption can cause your blood sugar levels to spike and crash, leading to fatigue.
- Genital Itching: Excess sugar consumption can also cause yeast infections, leading to genital itching.
How to Avoid Excess Sugar Consumption
Healthy Keto and intermittent fasting are the best things you can do to avoid sugar, curb cravings, and minimize your risk of insulin resistance. Keto is a low-carb, high-fat diet that promotes fat burning and weight loss. Intermittent fasting is an eating pattern that involves fasting for a certain period and then eating within a specific window of time.