Have you already consumed something sweet today? In Mexico, an analysis with data from the National Continuous Health and Nutrition Survey (Ensanut) 2020–2022, prepared by the INSP, estimates that sweetened beverages are part of the “everyday” consumption of more than three-quarters of adults (76.3%) and the vast majority of schoolchildren (93.6%) and adolescents (90.3%); In addition, snacks, sweets and desserts appear in a high proportion among those under 20 years of age (58.8% in schoolchildren and 46.4% in adolescents).

Sugar is present in many of the foods we consume and, like caffeine, it is something many of us rely on for a boost or quick dose of energy.

However, it is important to recognize that excessive sugar consumption can have a significant impact on our health and contribute to serious problems such as heart disease, arthritis and obesity.

However, “not all sugar is created equal,” says Nichola Ludlam-Raine, registered dietitian and creator of Yahoo UK’s Eat Better series.

He explains that it is essential to understand the difference between natural sugar and added sugars.

Natural sugars are found in foods such as fruit (fructose), milk and yogurt (lactose), and some vegetables. These foods usually provide fiber, protein, vitamins and minerals that promote general health. On the other hand, free or added sugars, which are added to processed foods to intensify the flavor or prolong their shelf life, are the most worrying.

Ludlam-Raine, who is also a spokesperson for the British Dietetic Association, notes: “Consistently high consumption of added sugars can affect energy levels, appetite regulation, dental health, gut health, skin and immune function, especially when it displaces more nutrient-dense whole foods in the diet.”

These are some signs to look out for if you suspect you are consuming too much sugar in your daily diet.

Signs that you are eating too much sugar

👉 You are experiencing acne breakouts

Studies suggest there is a link between high-sugar diets and adult acne.

Research from 2020 looked at whether the consumption of certain foods is associated with acne in adults and found that those who consume more fatty and sugary foods, sugary drinks, and milk are more likely to report acne problems.

Sugar causes an increase in blood glucose and insulin levels, which in turn stimulates sebum production. Excess oil can clog pores and create the perfect environment for bacteria to proliferate on the skin, causing breakouts.

Ludlam-Raine explains: “Although sugar is not the only cause of flare-ups, constant high intake can aggravate them in some susceptible people.”

👉 You feel more fatigue

Do you feel tired and without energy? It may be related to the amount of sugar you consume.

You may have noticed that shortly after eating something high in sugar you experience what is commonly known as a “sugar crash.” This occurs when your blood glucose rises rapidly and then drops sharply, leaving you exhausted, low on energy, and often craving more sugar to recover.

A 2019 study found that carbohydrate (sugar) intake is associated with higher levels of fatigue and lower alertness shortly after eating.

“Relying on sugar for energy often replaces balanced meals that contain protein, fiber and healthy fats, which provide more sustained energy,” explains Ludlam-Raine.

👉 You feel bloated frequently

Just as consuming too much salt can cause bloating, too much sugar can too. If you feel bloated or more bloated than usual, it could be because your body is retaining fluid after consuming high levels of sugar.

Ludlam-Raine notes: “Excess sugar, especially from soft drinks, sweets and ultra-processed foods, can upset the balance of intestinal bacteria and increase fermentation in the intestine, causing bloating and discomfort.”

It can also occur when the body has difficulty absorbing certain types of sugar. “Large amounts of fructose, especially from sugary drinks or syrups, can be poorly absorbed in some people and contribute to digestive symptoms,” he explains.

Malabsorption is a digestive disorder in which the body fails to absorb enough nutrients. It happens when the small intestine cannot properly break down or transport sugars into the bloodstream.

In some cases, people have sensitivity to sugar, which can cause gas pain and abdominal bloating.

👉 You have constant cravings for sugary foods

Eating a lot of sugar leads to wanting to eat even more. When we consume large amounts, our brain experiences a strong dopamine response. That pleasant sensation is something that our body begins to crave frequently, which explains why we feel the urge to repeat it.

This creates a cycle where we constantly seek out sugary foods that provide us with immediate gratification.

Additionally, foods high in sugar have been associated with the release of certain hormones that reduce feelings of stress, increasing the desire to consume more.

“Frequent consumption of foods high in sugar can cause your palate to prefer sweeter flavors and can alter the hormones that regulate appetite,” says Ludlam-Raine. “Fluctuations in blood sugar can also lead to cravings, creating a cycle where you look for another quick boost of sugar to replenish energy.”

👉 You get sick frequently

“A chronically high intake of sugar can affect certain aspects of immune function, especially if it contributes to an overall low-quality diet. Diets high in added sugars often lack key nutrients such as zinc, vitamin C, fiber and protein, all essential for a properly functioning immune system,” Ludlam-Raine tells Yahoo UK.

A diet high in sugar can negatively affect the immune system, causing a deregulation of the body’s immune response, according to a 2022 study.

This can contribute to the development of chronic autoimmune and inflammatory diseases such as rheumatoid arthritis, multiple sclerosis, psoriasis, and inflammatory bowel disease.

👉 You need many fillings

If you consume excessive amounts of sugar, you are likely to have several fillings.

Ludlam-Raine notes: “Frequent consumption of sugary foods and drinks is one of the main risk factors for tooth decay. Oral bacteria feed on sugar and produce acids that erode tooth enamel, which over time causes decay.”

A good oral hygiene routine combined with limited consumption of added sugars can significantly reduce the risk of cavities.

Foods you may not have known are high in sugar

Article written in english originally by Maz Gould.

This story was translated from English with the help of a generative artificial intelligence tool and edited and reviewed by an editor from the Yahoo en Español newsroom.