Some surprising signs that indicate you are consuming excessive amounts of sugar

Most of us are aware of the common side effects of excessive sugar consumption, such as weight gain and increased risk of diabetes, but several lesser-known signs can indicate you’re overdoing it on the sweet stuff. 

Dr Rupy Aujla, shares a clip from his podcast on Instagram, where he mentions, “Aside from the more obvious signs such as weight gain and frequent energy crashes, there are some more unusual signs and symptoms that you may not have come across before (sic).”

 

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But, before identifying the signs, it is imperative to understand some seemingly healthy food sources that are loaded with sugar and can eventually lead to health issues in the long run. 

Hidden sources of sugar people may consume thinking they are healthy

Kanikka Malhotra, consultant dietician and certified diabetes educator, stresses, “Sugar lurks in many places you wouldn’t expect, even in foods marketed as healthy.”

Here are some surprising sources of hidden sugar, according to her:

Low-fat yogurts: These often pack a sugary punch to replace the creaminess of full-fat yogurt. Check the label – a single cup can contain 11 teaspoons of sugar! 

Granola bars: These seemingly healthy snacks can contain hidden sugars like brown sugar, corn syrup, and agave nectar. Look for bars with less than 5 grams of added sugar.

Salad dressings: Beware of creamy dressings and sugary vinaigrettes. They can easily add grams of sugar to your otherwise healthy salad. 

Pasta sauces: Even savoury sauces can harbour hidden sugars. A half-cup serving can contain 6 to 12 grams of sugar. Choose low-sugar options or make your own sauce from scratch.

Instant oatmeal: While oats themselves are great, flavoured packets often come loaded with added sugars. Stick to plain oatmeal. 

Granola bars can contain hidden sugars like brown sugar, corn syrup, and agave nectar. (Source: Freepik)

Some lesser known signs indicating you are consuming too much sugar

Malhotra decodes the health signs mentioned by Dr Aujla in his clip. She says that one needs to remember that these “are just some potential signs, and the cause could be something else entirely.”

Strong connections

*Constant Cravings and Hunger: Sugar stimulates the reward system in your brain, causing desires for more sweet meals. This creates a loop in which you ingest sugar, have a momentary energy spike, and then fall, resulting in new cravings.

*Low Energy and Poor Sleep: Sugar increases followed by crashes might make you feel exhausted and sluggish. Sugar can also disturb sleep cycles, making it difficult to fall and remain asleep.

*Mood Swings and Irritability: Blood sugar fluctuations can impact your mood, leading to irritability, anxiety, and even symptoms of depression.

*Gut Issues: Excessive sugar intake can disrupt the balance of good and bad bacteria in your gut, potentially leading to bloating, discomfort, and digestive problems.

Weaker connections

*Chronic Sinus Problems: While a weakened immune system (perhaps induced by high sugar) may increase your susceptibility to infections, there is no clear link between sugar and chronic sinus problems.

Practical steps to take to reduce their sugar intake

Here are some practical steps you can take to reduce your sugar intake and mitigate the negative health effects, as suggested by Malhotra:

Read Food Labels: Pay close attention to ‘added sugars’ on nutrition labels. The American Heart Association recommends limiting added sugar to 25 grams for women and 37.5 grams for men daily.

Beware of Sneaky Sugars: Look for hidden sugars like brown sugar, corn syrup, honey, molasses, and dextrose listed high up on ingredient lists.

Prioritise Whole Foods: Build your meals around whole foods like fruits, vegetables, whole grains, and lean protein. These are naturally filling and keep you feeling satisfied longer.

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