Sugar is present in many more foods than you might imagine. In addition to sweets, cakes, and soft drinks, it also hides in numerous processed products we consume on a daily basis. Therefore, reducing your intake can be more challenging than it seems.
Although sugar is part of the diet, consuming it in excess can promote metabolic problems and affect skin health.
But how can we tell if we are taking more than the recommended amount? There are several signals worth knowing.
The World Health Organization (WHO) recommends that free sugars make up less than 10% of daily energy intake and notes that reducing them below 5% can provide additional health benefits.
1. Constant hunger, cravings, and mood changes
One of the first clues that may appear is a sense of hunger soon after eating. Foods high in added sugars tend to supply energy quickly, but if they are low in fiber or protein, they may be less filling.
Additionally, fluctuations in blood glucose can influence appetite and promote cravings in some people.
In certain cases, mood changes can also occur, especially when there are significant fluctuations in glucose levels.
The issue is not consuming sugar occasionally, but maintaining a eating pattern in which sugary products displace other, more nutritious foods.
2. Acne outbreaks and skin aging
The skin can also reflect certain dietary habits. A diet with a high glycemic load has been linked to worsening acne in some people. This is partly because changes in glucose and insulin can influence hormonal processes related to sebum production.
Another effect under study is glycation, a process in which sugars attach to proteins such as collagen and elastin.
Over time, the accumulation of advanced glycation end products (AGEs) can affect the properties of these proteins, which are related to the firmness and elasticity of the skin.
However, having acne or noticing more wrinkles does not necessarily mean you are consuming too much sugar. Age, genetics, hormones, and other factors also influence skin health.
3. Fatigue, headaches, and other possible effects
Feeling drowsy or tired after a meal rich in refined sugars can be related to several factors, including blood glucose variations. In some people, a pronounced drop in glucose after eating can cause symptoms such as weakness, tremors, sweating, or difficulty concentrating.
Furthermore, an unbalanced diet and the frequent consumption of sugary products can hinder the maintenance of healthy habits.
Nevertheless, headaches and fatigue have many possible causes and should not be automatically attributed to sugar.
High intake of added sugars can also contribute to weight gain and, in the long term, increase the risk of metabolic problems. Additionally, a high intake of free sugar promotes the development of dental caries.
How to reduce sugar intake without giving up everything
The first step is to check food labels, since added sugars can appear under names such as sucrose, dextrose, glucose or fructose syrups.
It is also worth remembering that honey and syrups count as free sugars.
To cut back on sugar, you can start with small changes:
- Prioritize whole foods, such as whole-grain bread and pasta, which provide more fiber.
- Pair carbohydrates with proteins and healthy fats, such as eggs, legumes, nuts, or olive oil.
- Increase your intake of vegetables, whole fruit, and legumes, which help improve the overall quality of the diet.
- Limit sugary soft drinks and other products with added sugars, especially if you consume them daily.
It isn’t about eliminating all sugars from the diet, but about distinguishing between added sugars and those naturally present in foods like whole fruit or milk. If fatigue, headaches, or other symptoms persist, it’s advisable to consult a healthcare professional to identify their cause.
