Sugar causes weight gain and cavities, of course. However, it is also responsible for skin issues, sleep disturbances, chronic inflammation, and more. Here, we outline 8 signs that indicate you may be consuming too much sugar
Sugar makes you gain weight and causes cavities, of course. But it is also responsible for skin problems, sleep issues, chronic inflammation, and more. Here, we highlight 8 telltale signs of overconsumption of sugar.
1/ You are gaining weight and constantly feel hungry
Everyone knows sugar causes weight gain. However, what most people don’t realize is that sugar also leads to quick weight gain because it makes you feel hungry. Constantly.
“Indeed, sugar raises blood glucose levels in the short term, but it’s not filling due to its lack of fiber. If you’re always hungry, you end up eating more than you need, which ultimately results in weight gain,” explains Dr. Lela Ahlemann, a specialist in dermatology, phlebology, proctology, and nutritional medicine, to Vogue US.
“When you follow a diet high in processed foods and sugar, your microbiome shifts to favor bacteria that thrive on sugar. These bacteria release chemicals that signal your brain to crave more sugar,” stated Dr. Kenneth Brown, a certified gastroenterologist, in an article on intestinal pain published this summer on Well and Good.”
2/ You experience frequent mood swings
“When we eat sugar, blood glucose levels rise rapidly, which triggers the release of insulin. However, this spike is often so strong that blood sugar doesn’t return to a normal level but drops below baseline. This is called hypoglycemia, which then causes cravings. For some people, this also leads to mood swings and irritability,” explains Dr. Ahlemann.
There’s a reason why the gut is often called the “second brain.” “Various studies have shown that people with depression have abnormalities in their gut microbiota, meaning imbalances between the bacterial populations that naturally inhabit their digestive system. Some are deficient, while others are in excess. Moreover, transferring the truncated flora from a person suffering from depression to a healthy individual can induce depression in the latter, confirming a causal link,” writes Inserm on its website.
3/ You alternate between energy highs and crashes
Have you ever noticed that after consuming a large amount of sugar, you feel energized and then suddenly crash? This roller-coaster effect is caused by rapid fluctuations in blood sugar levels. It leads to a quick rise in blood sugar, followed by a sudden drop, often resulting in fatigue.
4/ You have trouble sleeping
Excessive sugar intake, especially before bed, can disrupt the quality of sleep. Sugar can lead to insomnia or make sleep less restorative, with lower quality sleep cycles.
When experiencing sleep disturbances, an imbalanced microbiome is often at play. “Serotonin is a precursor to melatonin, which is associated with maintaining proper sleep cycles. Research shows that our gut is a major source of melatonin production,” explains Dr. Kenneth Brown.
5/ Your gut is inflamed and your immune system is weakened
“Normally, sugar is absorbed by the body through the small intestine. But if the amount of simple sugars like glucose and fructose we consume exceeds the small intestine’s capacity, it ends up in the large intestine,” explains Dr. Ahlemann. It then becomes food for the bacteria living there: “Selective feeding leads to an overgrowth of these bacteria. The problem is that, unfortunately, they carry endotoxins on their bacterial surface, which can leave the intestine and enter the bloodstream, causing silent inflammation. This accelerates aging and weakens the immune system.”
When your gut microbiota is inflamed, the inflammation often spreads to other parts of the body, including the joints. An unhappy gut can lead to arthritis. Similarly, if your gut is struggling, you may be more prone to frequent infections, heightened allergies, or even autoimmune diseases.
6/ You are aging rapidly
This brings us to accelerated aging. “It is scientifically proven that high sugar consumption leads to the formation of what are known as AGEs, or advanced glycation end products,” explains Dr. Ahlemann. These AGEs degrade our collagen fibers. “When there are too many AGEs, our collagen fibers become rigid, brittle, and deteriorate. The body is also less able to repair itself, leading to further degradation of collagen quality.”
7/ You have acne
“When we eat sugar, not only do our insulin levels rise, but so does a hormone called insulin-like growth factor 1, or IGF-1 for short,” says Dr. Ahlemann. “Along with insulin, IGF-1 stimulates sebaceous glands and excessive keratinization in the sebaceous gland area, causing blockages, which leads to acne and inflammation.”
In general, unexplained acne breakouts (outside of menstruation or on areas like the neck), eczema, or unusually dry skin can also be signs that your gut is unhealthy. “The gut microbiome modulates the immune system’s response to inflammation, influencing the development and progression of skin problems,” explains Dr. Kenneth Brown.
8/ You frequently have dental cavities
This one might not surprise you: consuming too much sugar increases the risk of cavities. Why? The bacteria in your mouth feed on sugar and produce acids that damage tooth enamel.