The “Not So Sweet” Truth About Sugar – Warning Signs Discussed
One of the leading causes of health issues and even death among many parts of the world has been linked to one very “sweet” yet deadly culprit which majority of us tend to ignore. Sugar is a very delicious mask that if taken in too much will cause grave health problems and can even damage your body without you noticing it.
A lot of us fall victim to our “guilty pleasures” be it in a form of cakes, pastries, chocolates or even your yummy smoothies and beverages. We think that an added amount of sugar in our system will give us an extra energy boost, but what we fail to realize is that it gives us more harm than good. That is why most of us tend to give a blind eye when it comes to issues concerning sugar and anything sweet.
In all honesty, yes, our body needs sugar in order to function properly and get enough energy to last us all day. But it does not mean that we can abuse our sugar consumption. Excessive sugar intake is probably one major health issues that most of us try to deny or even ignore because, well let’s face it, most of us turn to sweets for comfort and “happiness”.
Sugar is not a “bad” thing, remember that everything we eat is good for us as long as it is in moderation. In order for us to know if we have reached our body’s “sugar limit”, we need to know the basics of sugar intake and all there is to know about sweet, sweet sugar.
Sugar, Sugar, Sugar; The truth about what we eat
Keep in mind that sugar is not only considered as “sugar” alone. This means that “sugar” has many forms and can come from different food and drinks. The most common is your table sugar or granulated sugar which known as “sucrose”. There are also those that come from your fruits, root vegetables, sugar cane and honey which is called “fructose” and is considered as the sweetest among all sugar forms.
There is also a type of sugar that comes from milk which is called “lactose” and those that come from cereal grains and malt known as “maltose”. These are only some examples of the many types of sugar there is. That is why we must be more vigilant and particular of what food and drinks we eat. This is done in order for us to maintain our body’s sugar level to an acceptably normal and healthy rate.
How much is too much?
The acceptable sugar rate for one’s body depends on several conditions. This means that a male’s sugar consumption differs from that of a female. The amount of sugar we take also varies on the type of health condition we have and age also plays a vital role as well. But generally speaking, here are the norm of how much sugar one must take per day:
- Male: 9 teaspoons of sugar (38 grams) a day
- Female: 6 teaspoons of sugar (25 grams) a day
- For children: 3-6 teaspoons ( 12-25 grams) a day
The main issue here….
The average sugar intake seems acceptable if you think about it right? But what we lack to take into consideration is the other forms of sugar that we eat. We count only the “teaspoons” of sugar we put in our coffee or tea and not the other sugary contents found in our fruits, cakes, meat, milk and the likes. Without knowing, the average person consumes around 20 teaspoons or 82 grams of sugar each day.
This sugar rate increases more for those in the children to teen range due to the fact that they are more prone and are more likely to consume more sugar as compared to adults. That is why child obesity is becoming more rampant as compared to previous years in the past. That is why, keeping a tab no your sugar intake is a must if you want to keep yourself healthy and fit.
Sugar Overload Alert
Our bodies always knows when it has too much. It can give “warning alarms” through our physical features or even how we go about our daily activity. That is why paying particular attention to our looks and how we do about our daily activities can save us from having further problematic health issues.
Visible and obvious signs
Like what was previously mentioned, our body gives us an early warning sign that we are bombarding it with too much sugar. So take note of these changes that you may encounter before it is too late.
You crave more sweets
You need more sweets and you seem to can’t get enough even though you ate it already. This is because of the fact that your body longs for the “rush of energy followed by a crash” sensation when you consume it. Your body becomes addictive to it and makes sugar your drug and will force it to crave for more.
Sluggish and inactive you
Remember the “sugar rush” we were talking about? Well, it is always followed by a massive crash which leaves your body weak, tired and out of energy. Of course, with the sudden rush of energy your body felt when you consumed sweets, it is bound to run out and will leave your body sluggish.
Some people have a severe side effect from consuming too much sweets and that is in the form of acne or rosacea. This is because of the sudden insulin peak from the sugar your body consumed. Hormonal imbalances are triggered by the insulin which is the main cause of your breakouts.
Sweets are not as sweet as before
When you bombard your taste buds with sweetness then you will force it to become too familiar with it. This will cause your sense of taste to “want more” because your body “feels” that the sweetness is not enough.
Being moody has something, well a lot actually, to do with your sugar rush as well. High energy causes you to feel happier and energetic. Think of it as the “Happy high” that you get when you a pumped up with energy. But what is the downside of it? Loss of energy causes you to become cranky, mood, angry and basically in a bad mood. This is like the rock bottom that you feel when you have lost your energy.
If you fail to see the warning signs your body give you, then your body will suffer from health issues that will possibly need medical attention if not further taken care of. Our body will still give us another chance to try to fix the problem it has so once again, pay attention to warning signals level two. Here are some examples of possible and most common health warning due to excessive glucose in our body.
Sudden Frequent Urination
The problem with an excessive sugar level in our body is that our kidneys are not able to reabsorb the fluids in it. What happens is that the body compensates by dissolving the blood into intracellular levels just to normalize the glucose in it. This will cause increase in urination.
Obvious Weight Loss
Even if you eat regularly and with the same amount in each meal you take, you will notice that you still lose weight regardless of your consistencies. This is because of the fluid loss due to frequency in urination. Another cause is our body’s coping mechanism from lack of glucose it metabolizes thus forcing to fat burning.
Presence of Infectious Diseases
Infectious diseases are more prone because of the fact that our body becomes the perfect living space for those bacteria. Increased and excessive sugar intake causes our body to have excessive glucose levels. Where do bacteria and yeasts love to live in? Yes, a “sweet” environment where they can get their “meals” anytime and anywhere they want.
Wounds That Do Not Heal Easily
Delayed wound healing is common for those with excessive glucose levels. This is because it disrupts the circulatory system and the blood becomes unhealthy. Vascular damage becomes prominent and causes our tissues to become weak, especially in our limbs.
Reduce Your Body’s Sugar Load
There is still time to reduce the “sweetness” in your body and it is not too late to start. Here are some easy yet effective ways to reduce the sugar level of your body.
- Remove all sweeteners. This includes table sugar, syrup, honey and any other forms of sugar that can easily be added to your meals and drinks.
- Replace those “sugar” that you removed with healthier versions of it. For example, instead of putting sugar on your oatmeal, add fresh fruits instead.
- Cut the sugar contents of the meal, dessert, drink, basically anything that you will make.
- Try replacing those recipes that require sugar with other sweeteners or herbs like almond, vanilla, orange, ginger cinnamon, nutmeg and the likes.
- Always check the sugar content of the things that you buy and make an effort to compare it with others so that you can get the item with the lowest sugar content.
- If you are find of salads, try to use oil based sauces instead of dressings to avoid extra sugar in your salad.
- Try to keep a variety of healthy snacks in place of your chocolate or cakes. Try these yummy yet healthy snack to nibble on:
- Nuts and dried fruits
- Celery or carrot sticks
- Fresh fruits
- “DARK” chocolate
- Toasted almonds
- Cheese in wheat crackers
- Remove butter from your cooking and use healthy oils instead like olive oil, almond oil and the likes.
- Replace you desserts with healthier options like fruit salad, dark chocolate or even plain yogurt or sugar free jellies.
- Start exercising by just taking walks or simple exercises to help your body get rid of the excess glucose
- Drink lots of water to keep your hydrated and flush out the excess sugar level in your system
A Sweet Ending
Sweets are definitely hard to resist, especially when you are used to it. This is because you rely on it too much for comfort or satisfaction. You should not deprive yourself of it either. Because your body still needs it as much as it needs water or air. You just need to keep track of how much sugar you consume and how often you consume it as well.
Most of us have already fallen victim to the “sweetness addiction”. Furthermore, our issue is our consistency and dedication to avoid those “sweet temptations”. Remember that you only need seven days to create a new habit. This means that you have to be consistent and do not give up for at least a week. Eventually you will be able to adjust to it accordingly. Your body will also be able to slowly make its way back to being healthy and now wanting as much “sugary madness” as it used to.