What Happens If You Eat Too Much Sugar – The food you eat falls into three main categories (macro): a protein, a carbohydrate, a fat or a mixture of these. At the end of a meal, anything that is a carbohydrate is eventually digested or broken down into simple sugars.
When you read the word “sugar,” understand that it doesn’t just come from sweet foods, but from many sources, including:
What Happens If You Eat Too Much Sugar
When the body takes in more sugar than it can handle, it can do a lot of damage. It stresses the pancreas, increases the amount of insulin released, and puts a strain on the cardiovascular system.
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Uncontrolled blood sugar can be extremely dangerous in the long run. It can damage nerves and blood vessels over time, which can lead to loss of feeling in the feet and vision problems.
It can be very difficult to know when you are eating too much sugar. The body is an amazing machine that does everything it can to keep you balanced until it can no longer.
The pancreas will continue to make enough insulin as long as it can, so you don’t have a lot of sugar in your blood. It is for this reason that most people will not know that they are eating too much sugar by looking at their lab work.
Sometimes, but not always! Weight gain can be the result of many different reasons, so it is not correct to say that it only comes from a high sugar diet. Sometimes it’s not even because of a person’s diet.
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A high-carb diet can lead to weight gain if someone has trouble metabolizing that sugar (defined as insulin resistance) and gains weight despite restricting calorie intake. (3)
The mechanism is complex, but the body wants to remove excess sugar from the blood, and when it can’t, it stores it as fat. This is where working with a registered dietitian along with seeing your primary care physician can help you determine what may be causing your weight gain.
Not necessarily. Regular dental hygiene is of utmost importance to prevent tooth decay, but sugar is responsible for the damage to the teeth.
Crunchy foods such as pretzels, chips, cookies and crackers can stick to the surface of your teeth long after you’ve eaten your snack. They are capable of causing more damage the longer they are left on the teeth undisturbed.
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Someone who consumes a lot of soda or juice, where the sticky liquid bathes the teeth in sugar, can also accelerate tooth decay. Dental caries is therefore not a symptom of excess sugar in the body, but of eating habits, genetics and synchronizing food intake with brushing.
Exercise will help mitigate the health consequences of a high-sugar diet, but it will be ineffective if you don’t limit your intake at the same time. (4)
Unfortunately, there is no way to outsmart Mother Nature. In my practice, I advise clients that 80% of the changes they want in their health are based on what they eat and only 20% come from exercise.
This applies to blood sugar control or weight loss. A few bites of a rich dessert takes only a moment, while it takes considerable time to burn.
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While there’s no way to “knock out” excess sugar, walking or exercising after eating a lot of carbs allows your body to use the excess fuel instead of storing it as fat or letting it linger in the bloodstream.
Limiting sugary products is beneficial for everyone. People with high blood pressure don’t need to avoid them, but like most things in life, following a moderation protocol goes a long way. It’s about balance, portion sizes and eating less processed food, which is good for everyone.
My best tips for keeping sugar balanced in the diet and in the body would be to enjoy food in the least processed form possible, just as it is found in nature. A balanced meal plate is more important than a list of specific foods to eat or avoid.
Make sure to keep your carbs no bigger than your fist, a quarter of your plate full of protein and half of your plate full of vegetables and you’ll start eating and feeling better! health problems, especially heart disease. Consuming too much can not only hinder your weight loss goal, it can also crowd out nutritious, good-for-you foods from your diet.
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Despite the warnings, there are still many who exaggerate. “The average daily consumption of sugar in the United States is 73 grams or 17.4 teaspoons, which has decreased somewhat in recent years but remains well above optimal levels,” says Margaret W. Eich, RD, author of “Breaking the Sugar Habit”. “
In this case, follow the American Diabetes Association and American Heart Association guidelines, which are no more than 24 grams (6 teaspoons) and 36 grams (9 teaspoons) per day for women and men, respectively.
It helps to learn exactly what sugar does in the body, from the very first bite, to help you create healthier habits and reach your nutritional goals.
Eat cookies, ice cream, candy, or a variety of delicious treats, and your body breaks down the added sugars in them into glucose and fructose. “Glucose is processed differently in the body than fructose,” says Eich. Glucose is a simple sugar or monosaccharide and the building block of carbohydrates, the body’s preferred source of energy. “Glucose is absorbed directly into the bloodstream to be used for energy,” explains Eich. Fructose (often called fruit sugar), on the other hand, is processed in the liver, where it must be converted into glucose before it can be used for energy. This is usually not a problem if you eat fruit, for example, because the fiber and nutrients help slow absorption and keep blood sugar levels stable. However, fructose is often found in processed foods (think high fructose corn syrup), and when eaten in excess, it is converted to fat by the liver. This can have negative effects on triglycerides (a type of fat in the blood) and is a marker for heart disease.
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Thanks to the blood sugar spike and subsequent crash, you may need another handful of candy from the office bowl to feel “good” again. The process “often results in decreased mood and energy levels, depending on the person and the amount of sugar consumed,” says Eich. Sugar is often thought to be addictive because the brain adapts to the dopamine (the feel-good chemical) that is released every time you consume sugar. This means you need more sugar to achieve the same sugar rush. “It can often carry over into the days afterward where you continue to crave sugar,” says Eich.
We tend to focus on how excessive consumption of processed foods containing excess sugar can contribute to weight gain or hinder weight loss, but the harmful effects are even greater. Excess sugar puts the pancreas into overdrive (which can lead to diabetes) and hardens the arteries in the heart (increasing the risk of heart disease). It also increases blood pressure and lowers the “good” HDL cholesterol, says Eich. Finally, research shows that too much sugar can change your brain chemistry and result in an increased risk of depression.
It is important to remember that not all sugar is the same. Sugar is a natural component of foods such as fruit, vegetables, dairy products and grains. When you eat these whole foods, you also get a variety of nutrients such as vitamins, minerals, protein, fat and hydrating water. You also get fiber, which helps to slow down digestion and moderate the release of sugar into the blood, thus preventing the aforementioned crashes. Try using an app like MyFitnessPal to monitor your sugar intake, help you prioritize whole foods, and reduce added sugar found in processed foods.
Jessica Migala Jessica Migala is a freelance health and fitness professional living in the Chicago suburbs. She spends her days writing with her beagle mix by her side and her free time with her two young children. Jessica also writes for O, Oprah Magazine, Woman’s Day, Real Simple and others. Find her at jessicamigala.com. If you’re finding it hard to give up sugar, you’re not alone. A study supports that the unstoppable desire to eat sugar is similar to drug addiction. The addiction works in a cycle of reward and desire. When you eat sugar, your brain rewards you with pleasure, but you can only get that pleasure back by eating sugar. The more you eat, the more you crave, and the cycle continues.
Everything You Need To Know About Eating Sugar
You can overcome cravings for sugar and unhealthy snacks just by eating foods that fill you up and keep you full for a long time. Potatoes, lentils, bananas and oatmeal are some of the most satiating foods, according to another study, while ice cream, biscuits and French fries leave you wanting more. Often it takes more than willpower to change your habits! Talk to your doctor about trying a quality supplement to help control your snacking cravings so you can make smart eating choices, no matter what.
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