Cravings and hunger could be a sign you are eating too much sugar (Image: Getty)
People are being warned they are eating more sugar than they realise – even if they are trying to avoid it.Many of us are aware that sugar is not good for our health. For this reason it’s something a lot of people try to cut back on in their daily routine, either by eating less sugary snacks or opting for sugar-free versions of fizzy drinks.
But despite our best efforts we still might be consuming more sugar than we realise – with a lot of foods containing sugar we might not even know is there. This is because it could be listed as an ingredient under a different name, such as sucrose, corn syrup or dextrose.
And condiments we regularly add to our meals such as ketchup and barbecue sauce are other offenders when it comes to sugar content. While you might not think this is anything to worry too much about, it is important to remember that it all adds up.
Eating too much sugar is linked with a number of health issues such as , , , tooth decay and . Therefore, spotting any warning signs that you’re overdoing it on the sugar is vital.
One expert spoke with about some warning signs to be wary of. Dr Lela Ahlemann, a specialist in dermatology, phlebology, proctology and nutritional medicine, shared five symptoms to look for.
You may be consuming more sugar than you realise due to hidden sugars found in many foods (Image: Getty)
Weight gain and constant hunger
Sugar is calorie dense, meaning too much of it can lead to fast weight gain. However, this is not the only reason it can cause you to pile on the pounds.
Dr Ahlemann explained that it can also leave you “constantly” hungry. She said: “The reason for this is that sugar drives up blood glucose levels in the short term, but isn’t satiating, due to a lack of fibre. When you’re always hungry, you end up eating more than you need, which then ultimately leads to weight gain.”
Acne
Dr Ahlemann revealed that sugar consumption can cause levels of a hormone called insulin-like growth factor 1, or IGF-1, to rise.
“Together with insulin, IGF-1 stimulates the sebaceous glands and excessive keratinisation in the area of the sebaceous glands, which is why they become clogged, leading to acne and inflammation,” she said.
Cravings and mood swings
Consuming sugar causes glucose levels to rise quickly, which leads to a release of insulin. But this spike is often so strong that the blood sugar does not drop back to a normal level and instead plunges below baseline, Dr Ahlemann said.
She continued: “This is called hypoglycaemia, which then leads to cravings. In some people, it also leads to mood swings and crankiness.”
A weak immune system
If you’re getting ill more often than usual it could be caused by your diet – specifically your sugar intake.
Dr Ahlemann said: “Normally, sugar is absorbed by the body via the small intestine. However, if the amount of simple sugars, like glucose and fructose, we consume exceeds the capacity of our small intestine, it ends up in the large intestine.”
Bacteria that live in the large intestine then feed on the sugars. She said: “Selective feeding leads to a proliferation of these bacteria. The problem is that, unfortunately, they carry endotoxins on their bacterial surface, which can then leave the gut and enter the bloodstream, leading to silent inflammation, which accelerates ageing and weakens the immune system.”
Accelerated ageing
Dr Ahlemann said it is scientifically proven that the high sugar intake leads to the formation of advanced glycation end products (AGEs), which destroy collagen fibres. Ahlemann explains.
She added: “When there are too many AGEs, our collagen fibres become stiff, brittle and degenerate. The body is also less able to repair itself, meaning that the quality of our collagen deteriorates further.”
The NHS recommends that adults should have no more than 30g of free sugars a day, (roughly equivalent to seven sugar cubes).