10 Warning Signs You Have Too Much Sugar in Your Body!

While sugary treats are hard to pass up, eating too much sugar may wreak havoc on your body, resulting in a number of illnesses. Many diseases are on the rise, from diabetes to cardiovascular problems, cancer, and even adrenal fatigue, due to over-indulging in sweet, yet poisonous treats. So, if throughout the day you often find yourself craving something sweet and comforting, you may just be addicted to sugar. But, how can you determine whether you are eating too much? 

These warning signs may just be telling you to reduce your intake, or better yet, quit while you're ahead.

1. You feel tired and lack energy

 

If you often find yourself feeling tired or fatigued, one of the main causes could be too much sugar in your diet. This may sound contradictory, as high-sugar foods are known give you a carbohydrate boost and temporarily boost your energy - a feeling that often lasts for just a couple of minutes. 

 

2. You often get sugar and carbohydrate cravings 

 

If you find yourself craving something sweet throughout the day on a daily basis, you are likely a sugar addict. Consuming sugar regularly can create a chain reaction of sugar cravings. The same concept applies to a carb craving, which may also indicate a sugar addiction.

3. You frequently get ill

 

If you have noticed yourself getting sick on a regular basis, one of the causes could be excessive sugar in your diet. Consuming too much sugar can dampen your immune system, weakening your body's natural ability to fight colds, flu viruses, and chronic diseases. 

 

 4. You suffer from anxiety or depression 

 

Consuming too much sugar can cause your body to physically crash, which can affect you on an emotional basis too. While sugar is temporarily energy-boosting, once its effects have worn off, the physical fatigue that arises may also be accompanied by psychological fatigue, causing feelings associated with depression such as lethargy, sadness, and social withdrawal. If you are often anxious, nervous or constantly worried, it may also be a sign that your sugar-filled diet needs adjustment. 

 

5. You have issues with your skin

Inflammatory related flare-ups like acne or eczema, as well as skin that is oily or dry and dark circles under the eyes - could be a result of a diet rich in sugar. Cutting sugar may greatly improve your skin issues, as well as your overall health. Furthermore, sugar's inflammatory properties may also have an effect on your feet, causing conditions such as Plantar fasciitis. This causes pain in the thick band of tissue that runs across the bottom of your foot, in your heel or elsewhere in the foot. 

 

6. You are overweight 

 

While the human body can cope with limited amounts of sugar, loading up on sugar calories will cause the body to convert the sugar and store it as body fat instead. Unsurprisingly, this can quickly lead to weight problems like obesity - causing a host of problems including high cholesterol, cardiac problems, sleep apnea and more. 

 

7. You have high blood pressure

The general consensus says that high blood pressure is caused by sodium in your diet, rather than sugar. In one study, conducted in 2010 at the University of Colorado, Denver, more than 4,500 adults were studied and the data gathered showed that there was a link between high blood pressure and excessive sugar consumption.

8. You have dental problems  

 

It is a well-known fact that sugar is no good for your teeth. If you often get cavities, and require fillings or root canals, sugar could be the cause of your problems. 

 

9. You have diabetes

 

Consuming too much sugary foods can cause you to gain weight, upping your risk for developing type II diabetes. While you may not be diabetic, most people tend to be pre-diabetic. So, if you find yourself constantly thirsty or hungry, despite eating and drinking frequently, if you feel flushed after a sugar binge, or weak whenever you skip a meal, you should talk to your doctor about your risk for diabetes. 

 

10. You suffer from heart problems 

 

A study conducted on rats at Case Reserve Western University concluded that a high-sucrose diet was found to hasten death and increase the risk of cardiac issues, even more so than high-fructose, high-fat, or high-starch diets.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Diabetic? Tailor Your Diet Right to Manage High Blood Sugar

What happens in the body when your sugar levels rise?

How does diabetes harm us? Not many people understand this well.

So let me tackle that first.

In a healthy body the food that we eat gets digested and glucose is released into the blood.

Insulin, which the pancreas releases when we eat, leads the circulating glucose to the cells to be used as energy and thus blood sugar lowers back to normal levels.

This process is repeated overtime we eat. But when there is a buildup of sugar in the blood due to malfunctioning of the pancreas then this not only harms the cells that need the glucose for fuel, but also harms the organs and tissues exposed to the high glucose levels.

Over time high blood sugar (uncontrolled diabetes) can lead to serious problems with the blood vessels, heart, nerves, kidneys, mouth, eyes, and feet that because insulin this damages to the blood vessels slowly, without one realizing it, and thus increase the risk of heart disease and stroke.

Are we doomed?

How to tackle the epidemic of diabetes sweeping our country first and foremost it is also important to understand why Indians are more prone to diabetes and metabolic syndrome.

The risk is higher for us because genetically we have higher levels of hidden - deep belly visceral inflammatory fat.

This belly fat increases our risk for multiple diseases, besides making us prone to insulin resistance.

Further to this mix when we add a high

carbohydrates diet that most Indians usually prefer to eat, the process (and predisposition towards diabetes) gets accelerated manifold.

In fact, vegetarian Indians tend to be even more at risk because of the faulty diet pattern that they tend to favour and follow.

Most vegetarians I know are graineatarians (grain-eaters) rather than true vegetarians.

That is while they don’t eat much fat, and no meat, they instead of eating more vegetables usually end up overloading the body with carbohydrates from the grains.

These excess carbs when metabolised in the body lead to overburdening of the liver, which then skyrockets the triglyceride levels. High triglycerides levels in the body are predominantly carbohydrate driven.

That’s not all, there are other negatives in our lifestyle too…

1. Most of us are sedentary and do little structured or nonstructured exercise. Hardly anyone gets the daily optimum exercise targets.

2. Over weight is a common problem, and as one gains weight, our metabolic health goes haywire and the risk increases manifold.

3. Sleep deficiency is rampant, and sleep deficit is a big, proven risk factor for diabetes.

4. There’s a really severe vitamin d deficiency epidemic, and low levels of this vitamin the body is a huge risk factor for impaired glucose levels in the body.

Another big negative factor is that for us typically the problem begins in childhood as we tend to (mistakenly) make it our lives task to over feed the new born babies.

This metabolically sets the template for heart disease and diabetes later in adult life.

That is why feeding right in the first few months of childhood is so critical and widespread education needs to be done in this field to break some deep set myths.

7 parameters to Check

To keep diabetes at bay and to keep the sugar numbers in check it is important to keep some numbers happy.

• Keep a check on the waist circumference.

• Keep the triglycerides as low as possible - less than 100 ideally.

• Keep Hdl (good) cholesterol above 40 for men and 50 for women.

• Keep your triglycerides / hdl ratio less than 3. When this is high you have a tendency to develop insulin resistance.

• Keep the blood pressure tamed.

• Keep a check on the fasting blood sugar levels.

• Keep a check on the C reactive protein, which is a marker for inflammation in the body.

What you eat is paramount. So it is important to tailor the diet to cut the carbohydrate intake. This can be done effortlessly, minus any stress. You just need to get smart about the process.

Make conscious changes. For example. a salad and a soup instead of the regular roti subzi in one meal can help big time.

Consciously work on reducing the dependence on carbohydrates for all meals. Study and learn which foods deliver higher carbs and cut them to size.

Adopt innovative menu planning. For example use copy cat carbohydrates (cauliflower rice, zucchini pasta) for some meals

• Reduce the quantity of carbohydrates intake smartly by adding more vegetables, tofu, nuts etc to rice, pasta, poha, upma, the predominant carbs culprits in our meals.

• Add soya or almond flour to the wheat flour

• Cook lentils in the same way too - dal palak, lauki dal, rajma chaat. Add vegetables in every dish possible. My simple rule is 50:50. as lentils tend to be high in carbs too

• Add more only protein (meat, egg or dairy) and vegetable meals to your daily plans.

• Increase activity - 8000 steps per day and you can eat more rice.

• Fast walking, slow walking - 20 min - three times a day.

  The fact is that we have to model these right eating behaviours so that our children can learn and follow them too; it’s a family legacy to leave. Eventually we will be able to break our high propensity towards diabetes, and bring down the numbers in the country drastically. This needs effort on a war footing. 
  

   

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement