If you are in the habit of treating yourself with a generous helping of dessert after a meal, you are not alone. Research data suggests that 51% of the people in the country confessed to having a sweet tooth, whereas 19% admitted to having a sugary treat daily. Excessive added sugar consumption is linked with several health conditions. Here are some indications from your body that it’s time to cut down on desserts:

Fatigue
Fatigue is among the most predominant signs of excessive sugar intake. Individuals consuming too much sugar typically feel tired and exhausted throughout the day, regardless of the number of hours they sleep or how rested they are. Such fatigue is the result of perpetually high insulin levels in the bloodstream. This condition is referred to as diabetes fatigue among individuals with diabetes.

Sleep issues
Sugar consumption facilitates a surge of energy, preventing one from having a good night’s sleep, particularly if one consumes sugary delicacies at night. However, this surge of energy is transient and plays havoc with your routine, triggering tiredness and fatigue the next day. Thus, if you are experiencing frequent sleep issues, try eliminating sugar from your meals, especially after sunset.

Premature signs of aging
Excessive sugar intake can damage the essential skin proteins elastin and collagen, forming advanced glycation end products (AGEs) and causing premature wrinkles and other signs of aging. According to the American Academy of Dermatology, high sugar intake can significantly contribute to aging; conversely, quitting sugar may slow the aging process, although it cannot reverse the existing signs of aging.

Mental health issues
Scientific research has demonstrated the strong association of sugar consumption with depression and other mental health conditions, including anxiety and mood swings. A study published in Scientific Reports suggests that individuals with high sugar intake are 23% more likely to be diagnosed with a mental health condition than those consuming lesser quantities of sugar.

Brain fog
Consuming excessive sugar can severely impact several cognitive functions, leading to a lack of concentration, impaired memory, and a higher risk for degenerative brain diseases like dementia and Alzheimer’s. It also hampers one’s problem-solving skills and processing time.

Bloating
Bloating is another prevalent sign of high sugar intake levels. The large intestine performs a pivotal role in water absorption in the body. However, sugar often prevents the large intestine from absorbing water, causing bloating and digestion problems. Often, even artificial sweeteners, besides sugar, contribute to bloating. Conversely, a low sugar intake is associated with avoiding or limiting sugary foods.

Hunger pangs
Most sugary treats lack essential nutrients like proteins and fiber and are laden with empty calories. These foods facilitate momentary happiness but do not satisfy the stomach. Consequently, most individuals consuming too many sweet treats experience frequent hunger pangs, causing them to engage in overeating. Such unhealthy eating habits, in turn, lead to other autoimmune conditions like cholesterol and heart diseases.

Sugar cravings
Sugar activates dopamine, the hormone responsible for inducing happiness, which causes one to experience a sense of instant pleasure and happiness after consuming sweet dishes. However, excessive sugar intake increases one’s dopamine levels, leading to frequent sugar cravings. These cravings can be regulated by consciously replacing sugary foods with those rich in fiber, proteins, healthy fats, and other vital nutrients.

Hypertension
Research demonstrates a strong association between sugar intake and a surge in blood pressure, leading to hypertension. Excessive sugar consumption prevents the body from producing nitric oxide, a molecule that plays an integral role in blood vessel expansion. Thus, a lack of nitric oxide in the body triggers high blood pressure or hypertension. Replacing sweets with natural sugars like citrus fruits and berries and consuming other nutritious foods like leafy greens, lentils, fatty fish, garlic, and poultry can help control blood pressure.

Acne
A study found that individuals consuming high levels of added sugar were 30% more susceptible to developing acne than those with a lower sugar intake. Increased blood sugar levels are linked with inflammation, causing the body to produce higher levels of sebum, an oily substance produced in the sebaceous glands. This excessive sebum production leads to the development of acne. It is advisable to quit sugar altogether; however, if you indulge in a sweet treat, consider having it alongside a protein source. This inclusion of protein with sugar can reduce insulin levels and prevent excessive sebum production. Adequate hydration is also essential to reduce sugar-induced acne.

Joint pain
A meal plan high on added sugar can accelerate the production of cytokines, an inflammatory protein, which can trigger joint pain. Untreated joint pain and chronically high sugar intake can lead to rheumatoid arthritis, a major autoimmune condition. Overeating sugar severely hampers joint mobility in many individuals and impedes flexibility.

  Just like all that glitters is not gold, all that’s sweet is not healthy. Even sugars from natural sources, such as honey and molasses, are classified as added sugar whose consumption should be limited. It helps to replace added sugars with the consumption of fruits and dry fruits. Individuals with diabetes must consult their doctors before consuming any natural or added sugars. Consuming nutritious foods, limiting sugar intake, and staying hydrated can contribute to a healthier and more satisfying life in the long run.

Besides food, blood sugar spikes may also result from certain treatments. Those with diabetes must check their blood glucose levels frequently over the next few days after receiving therapy or vaccines like Novavax.