8 signs that you’re eating too much sugar!

Interestingly and encouragingly, when sugar intake is reduced, cells regain their normal function over time.

Sugar = Body Fat
Simply put: eating too much sugar will make you gain weight. This is because sugar promotes weight gain in several ways, some of which are mentioned above. Clinical studies have unequivocally proven that increased sugar consumption leads to weight gain. In fact, a meta-analysis of the consequences of excessive sugar consumption showed that after a one-year observation period, the likelihood of gaining weight and becoming obese in people who regularly consumed sugary foods was, on average, 55% higher than in those who reduced their sugar intake.

The dangers of soda
The amount of soda and soft drinks consumed is particularly correlated with significant weight gain, leading directly to obesity and diabetes.

Diet soda is just as bad as its non-diet counterpart in that the artificial sweeteners are not metabolized by the body and are therefore stored in fat cells, causing inflammation and weight gain.

Billions of gallons of soda are consumed each year in the United States.

In fact, a 2006 study published in the American Journal of Clinical Nutrition states: “The results of large cross-sectional studies, combined with those of well-conducted prospective cohort studies with long follow-up periods, show a positive association between higher consumption of sugary drinks and weight gain and obesity in children and adults… a 12 oz serving [12 oz = 1 can of soda = 1 serving] of soda provides 150 kcal and 40-50 g of sugar in the form of high fructose corn syrup [(HFCS) ≈ 45% glucose and 55% fructose], which is equivalent to 10 teaspoons of table sugar. If these calories are added to the typical U.S. diet without reducing intake from other sources, 1 soda/day could lead to a weight gain of 15 lb or 6.75 kg in 1 year.”

This means that if you drink even 1 can/bottle of soda or sugary drink a day without any other changes to your diet or exercise, you can gain 15 pounds in a year solely due to the extra sugar content.

How much sugar is too much?
Naturally occurring sugars, such as those found in fruits, are also accompanied by vitamins, minerals, and phytochemicals that facilitate their metabolism and allow cells to efficiently utilize their food.

The recommended daily amounts of carbohydrates depend on age, height, and activity level. However, on average, the American Heart Association recommends limiting added (not natural) sugars to 6 teaspoons/30 grams per day (about 100 calories) for women and 9 teaspoons/45 grams (about 150 calories) for men.

Nutrition labels list the total carbohydrates in packaged foods and break that number down into fiber and sugars. Generally, more than 22.5 grams of sugar is considered too much, and 5 grams or less is considered low. Total carbohydrates should make up about 45-65% of your daily calorie intake.

With a typical 2000 calorie/day diet, 900-1300 calories, or 225-325 grams, should come from carbohydrates. You can use labels to find out how much added sugar and total carbohydrates you get from packaged foods in a day. You can also find the carbohydrate content of products using resources like Nutrition Facts.

To give you an idea of ​​the carbohydrate content of typical foods:

One slice of white bread contains 15g (1.5g of added sugar)
100g of pasta contains 25g (8% of the total recommended daily intake)
100g of rice contains 28g (0.1g of sugar)
1 medium-sized apple: 19 g (including fiber)
100g of typical breakfast cereals: 68g (1g added sugar)
1 x 12 oz can of cola: 39 g (all sugar)
1 medium-sized carrot: 6 g (including fiber)
Artificial sweeteners: better than sugar?
Artificial sweeteners are not a great alternative to refined sugar. Overwhelming evidence indicates that they contribute to obesity, high blood pressure, diabetes, cardiovascular and neurodegenerative diseases, metabolic syndrome, depression, chronic headaches, and cancer.

These sweeteners include:

Aspartame (Equal®, NutraSweet®)
Splenda (sucralose)
AminoSweet
High fructose corn syrup
Advantame
Sweet’n’Low (saccharin)
Truvia
Natural sources of sugar, such as honey, maple syrup, fruit, and molasses, add nutrients as well as sweetness. Relatively low on the glycemic index compared to refined sugars, they are not only safe to consume but also promote well-being.

Furthermore, due to their nutritional value, they are more satisfying than refined sugars for satisfying the desire for sweet taste, thus preventing overconsumption:

Honey (raw and unpasteurized): a superfood with anti-inflammatory, antifungal, antibacterial properties, rich in nutrients and antioxidants.
Maple syrup: kills cancer cells; rich in minerals, anti-inflammatories, antioxidants and unique phytochemicals beneficial to human health.
Molasses: rich in minerals, including calcium, iron, potassium, selenium and magnesium.
Fruit juice (real fruit juice without added sugar): rich in natural sugars but contains many vitamins and minerals.
How to recover from sugar addiction
If you’re addicted to sugar, there are ways to wean yourself off it. You’ll quickly notice the difference in how you feel.

Depending on the amount of added/artificial sugar you usually consume in a day and for how long you’ve been doing so, you might even experience withdrawal symptoms. Like any other addiction, your body will react to the absence of sugar:

Anger/irritability
Anxiety/Depression
Changes in appetite/food cravings
Dizziness
Fatigue
Headaches
Impulsive behaviors
Insomnia
Tremors
Weight loss
You can end your sugar overconsumption all at once or more gradually by making conscious food choices to eliminate unhealthy options. Quitting abruptly is more likely to cause noticeable withdrawal symptoms. It can take anywhere from a few days to a month to get through the withdrawal period.

To ease the discomfort of withdrawal, you can try:

Increase your activity level to burn sugar before it has a chance to be permanently stored on your hips.
Eat a handful of nuts or other protein sources (e.g., beans) with any sugary food to slow down digestion and the rate at which the body absorbs sugar.
Drinking green tea with lemon can help eliminate sugar from your bloodstream more quickly and prevent it from remaining in your kidneys and liver.
Eat a high-protein, low-carbohydrate breakfast to kick-start your metabolism for the day. Protein in your first meal helps burn sugars, getting you going before the protein kick-starts to provide your morning energy.
Drink a smoothie made primarily of vegetables (low in sugar) with a little fruit for added sweetness. It’s nourishing, satisfying, and nutritious without the subsequent crash.
Step-by-step recovery
Do you eat too much sugar? Help yourself break this habit:

Remove sugary snacks and artificial sweeteners from your pantry.
Be kind to yourself. Understand the root of your addiction and the chemistry behind it. Don’t feel guilty; instead, make conscious choices to feel better in the long run.
With a reduced sugar intake, your brain won’t produce as much dopamine. Do other things that will improve your mood and don’t involve food, such as spending time with friends.
Replace sugary treats with foods that are good for you without the sugar. For example, raw cacao contains phytochemicals that increase feel-good hormones. Eggs, fermented dairy products, cruciferous and leafy green vegetables, beans, spinach, corn, fish, and poultry contain nutrients that boost neurotransmitters, including dopamine.
Drink plenty of filtered water. Not only will this help flush out excess sugar, but dehydration can lead to sugar cravings.
Maintain stable blood sugar levels by snacking on healthy foods throughout the day. Blood sugar spikes and crashes make you crave more sugar.
Green vegetables and sea vegetables provide minerals that are often depleted with excess sugar and give you the energy boost you’re looking for, without the sugar.
Probiotics will help your digestive system process sugar and rebalance gut flora: kefir, sauerkraut, kombucha, kimchi and miso are all great sources.
Use peppermint oil to ease withdrawal symptoms, either in a diffuser or by applying it topically to your temples and the inside of your wrists.
Chromium helps maintain stable blood sugar levels. Eat more chromium-rich foods: seafood, brewer’s yeast, broccoli, garlic, grapes, beef, and turkey.
Remember: the less sugar you eat, the sweeter real food tastes. By reducing your sugar intake, you’ll feel better and live longer.