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The World Health Organization in its latest guideline on sugar consumption says a day ’ s worth of sugar shouldn ’ t exceed five per cent of a person’ s daily calories. That is about 6 teaspoons or 25 grams of sugar .
The global health organisation announced this guideline in 2015 and there have been lots of controversy about its practicability . Some experts consider the WHO ’ s guideline as strict; some say 10 per cent of a person ’ s daily calories is a more realistic proportion .
Action on Sugar, an organisation dedicated to sugar research found out sugars are found in a wide range of foods such as sweets , cakes, biscuits, juices and fizzy drinks, and these can be detrimental to health if consumed in excess.
While foods such as fruit and dairy products can be a good source of vitamins , minerals and fibre ; foods containing free sugars ( additives) often have very little or no nutritional benefit .
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With these bits of information , you may wonder , just how much sugar you are eating and how it is affecting you
Here are signs you ’ re eating too much sugar :
1 . Weight gain
Weight gain is one of the most obvious signs that you are eating too much sugar .
Sugar that transforms into glucose is a major source of energy for the body . However , if it is not used immediately as energy , it gets stored in the body either as fat in the stomach , thighs or in the liver , muscles.
2 . Sugar cravings
The more sugar you eat , the more you ’ ll crave it. “ More cravings then equal consuming more sugar —it becomes a vicious and addictive cycle, ” Brooke Alpert , M . S . , R. D. , author of The Sugar Detox: Lose Weight , Feel Great and Look Years Younger , tells SELF .
3 . Acne
Yes , acne on your face, neckline , and chest can be as a result of the sugar you are consuming .
According to Healthline, sugary foods quickly spike blood sugar and insulin levels , causing increased androgen secretion, oil production and inflammation , all of which play a role in acne development.
4 . Low energy levels
Glucose like earlier mentioned is essential for energy production throughout the body ; however , it is important to keep blood sugar levels balanced .
This doesn ’ t happen when you binge on sugary snacks . What happens then is a case of peaks and lows. Following the consumption of sugar , the pancreas releases insulin to help transfer glucose to the cells , meaning you may experience a rush of energy .
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Once the energy is used up , you may experience a dip in energy as the body demands more sugar to start the cycle all over again , reports Bazaar .
5 . You ’ ve been getting more cavities
When bacteria feed on food particles in between the teeth, acid is produced , which causes tooth decay .
According to SELF , human saliva maintains a healthy balance of bacteria on its own, but eating sugar can impact the pH and destabilise the natural ecosystem. This gives the bacteria a chance to thrive and multiply , leading to cavities.