Sugar is found in many foods, including fruits, vegetables, and dairy products. While sugar is essential for the body to function, an excess is harmful as it can increase the risk of various health problems, such as type 2 diabetes, heart disease, and dental cavities. Therefore, one must track their sugar intake and take steps to reduce it. This post discusses the signs of high sugar consumption, its causes, and remedies to reduce sugar cravings.

Signs of excess sugar intake
Individuals may experience various symptoms if they go overboard with sugary foods and drinks like soda, candy, cakes, cookies, and ice cream. The signs often develop gradually and may vary in severity. Here are a few examples:

Physical signs
Excess sugar can trigger inflammation and hormonal imbalances, leading to acne and skin rashes. One may also experience wrinkles due to a loss of skin elasticity.

Behavioral signs
Eating too many sugary snacks can cause a spike in energy levels. However, it does not last long. As the body utilizes the sugar, one may feel tired. Besides fluctuations in energy levels, individuals might have mood swings. Many feel low after reducing their sugar intake, which only increases their cravings, thus leading to a cycle of dependence on sugary products.

Dental signs
Sugar feeds the bacteria in the mouth, which results in increased acid production. Excess acid can erode tooth enamel, causing cavities and tooth decay. That’s why limiting sugar intake and practicing good oral hygiene are necessary.

Metabolic signs
Eating too many sweets can cause insulin resistance, a condition in which the body cannot utilize insulin efficiently to digest sugar, leading to high blood glucose. As a result, the body has to produce more insulin. This, in turn, increases the risk of various complications.

Cardiovascular signs
High sugar intake can damage blood vessels and cause them to narrow down, leading to high blood pressure. It can also cause elevated triglyceride levels, a prominent risk factor for heart disease.

Gastrointestinal signs
Enjoying too many sweets at once can cause bloating, gas, and diarrhea. Sugar can draw water into the intestines, causing an imbalance in the gut microbiome and leading to digestive issues.

Neurological signs
Sugar consumption can affect blood sugar levels and release inflammatory substances in the body, triggering headaches and migraines.

Immune system signs
Excess sugar intake can weaken the immune system and suppress its response to infections and diseases. It can also slow down the healing of wounds.

The above signs could also result from other health conditions. Nevertheless, individuals should visit a health expert nearby, undergo tests to determine the cause, and seek appropriate medical treatment.

Causes of excess sugar intake
There are various reasons why people tend to overindulge in sugar:

Sugar cravings
Some crave sugary foods and overeat without tracking their daily calorie intake. Sugar cravings develop gradually and are challenging to get rid of.

Emotional eating
Some eat sugary foods when stressed, anxious, or sad. While it might help temporarily manage these emotions, it does not work in the long run. Such individuals should seek the assistance of an expert to devise other strategies for controlling their emotions.

Lack of awareness
Unfortunately, many do not know or tend to ignore the adverse effects of eating too many sugary treats. They continue to indulge in sweets without tracking their sugar intake.

Marketing
The food industry markets sugary products by making them seem appealing and desirable. This strategy works wonders for businesses but deteriorates an individual’s health.

Little to no access to healthy foods
Some individuals may have limited access to fresh foods like fruits and vegetables. As a result, they have to turn to packaged products, which are often filled with sugar.

Genetics
Some are genetically predisposed to love sweets and consume more sugar. Studies suggest this is usually the case with individuals who have a particular variation in the gene FGF21.

How to reduce sugar intake?
Managing sugar intake is essential to lower the risk of health complications. Those looking to reduce their consumption can consider following these expert-recommended tips:

Track how much sugar you eat
The first tip is to keep track of sugar intake. One can read nutrition labels on products and choose foods and drinks low in added sugars to prevent overconsumption.

Cut back gradually
Trying to give up sugary treats suddenly and entirely can increase cravings and lead to a relapse. So, one must decrease their intake gradually. Individuals can do this by making small nutritional changes, such as reducing added sugar in coffee or tea and swapping sugary snacks for healthier options like fruits or nuts.

Increase fiber and protein intake
Adding fiber and protein-rich foods like nuts, beans, and legumes to the meal plan can keep cravings in check. Fiber and protein help people feel full longer and stabilize blood sugar levels. They also promote overall health and well-being.

Drink plenty of water
Drinking plenty of water can reduce sugar cravings and flush out excess sugar. It can also help dilute the sugar in the bloodstream, lowering blood glucose levels.

Seek support from family or friends
Those struggling to reduce their sugar consumption can ask their friends, family, or a healthcare professional to help them in their endeavor. A nutritionist can provide guidance and help create a personalized plan to combat the problem.

Excessive sugar intake can negatively impact health and increase the risk of chronic diseases like type 2 diabetes. Diabetes can further lead to more severe health conditions like chronic kidney disease (CKD), where the kidneys cannot effectively filter toxins from the blood. Besides medical and health treatments, CKD can be managed with nutrition and lifestyle changes, but one must try to prevent it from developing in the first place.

Individuals at risk of diabetes may benefit from Medicare insurance. Medicare Part B covers up to two blood glucose screenings per year, a once-per-lifetime health behavior change program, and diabetes self-management training services. For people who have already been diagnosed with diabetes, it covers partial costs of insulin pumps, blood sugar monitors, and related equipment, such as lancets, test strips, and lancet devices.  

Despite Medicare coverage, healthcare expenses may take a toll on some people. Those looking to save more or earn benefits can get a credit card and enjoy cash back, miles, or points with every spend.