Eating too much sugar: 5 side effects and solutions

Carbohydrates have earned a reputation as the #1 enemy of your diet. It must be said that we ended up admitting that it was not the consumption of fat, but the fact of eat too much sugar which is at the root of the surge in obesity in the world.

As a result, we have witnessed the emergence of convincing marketing to encourage people to stop consuming carbohydrates at all. This is among other things the orientation of ketogenic diets.

But are carbohydrates really to be completely banned in order to lose weight?

5 side effects if you eat too much sugar

A healthy diet should provide you with energy, because food is the body fuel to perform all the tasks of the day. 

Complex carbs can help provide that needed energy, but eating too much sugar or simple carbs can work against you. The effect may even be the opposite of what you are looking for.

And even excessive consumption of good quality, slow-digesting carbohydrates can have undesirable effects. This is unfortunately a common problem because foods high in carbohydrates are often the least expensive, and therefore the most consumed.

So how do you know if you're eating too much? 

Here are some signs to watch out for…

1. Bloating

Bloating when eating too much sugar

If you constantly feel bloated or bloated, excess carbs could be the culprit. Eating too much sugar can indeed decrease the diversity of healthy bacteria in our gut, making our digestive system sluggish.

Additionally, bacteria in your colon ferment fiber, starches and some sugars, which produce gaseous compounds in the body, according to the Canadian Society for Intestinal Research.

This most often happens when we consume refined carbohydrates. These create a osmosis effect due to large amounts of sodium and extract water from your intestines. This can lead to bloating, constipation, and a feeling of gas or discomfort. Not cool !

A word about dietary fiber

As we know, they are essential for intestinal transit. But although it is a great help for losing weight, increasing your fiber intake too quickly can also lead to a host of digestive issues, including bloating. 

It is therefore best to add it gradually to your diet so that your body can get used to it. You will also need to drink more water as you consume more fiber. 

2. Eating too much sugar and gaining weight

Let's face it, high sugar consumption isn't the only reason you can gain fat. Any excess calories can contribute. 

However, excess carbohydrates promote overweight and belly fat more than the consumption of lipids or proteins. 

Two main reasons can be given:

  • Our organization must produce insulin to remove excess sugar from the bloodstream. If he didn't, you could die after every meal. This is the problem of many insulin-dependent diabetics. However, carbohydrates are essentially transformed into triglycerides stored in your magnificent fat reserve 😉
  • Carbohydrate-rich foods often contain lots of fat. Cakes, pies and cookies are sweet foods, but they get at least half of their calories from fat. The calories you get from it are very low in nutrients and are considered empty calories by nutritionists. Also, the combination of sugars and fats is the worst you can offer your body if you want. lose some belly.
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3. Acne breakout

eating too much sugar side effects: acne

Although you'd probably prefer to see acne go away for good after adolescence, many adults do experience breakouts. This is partly due to genetics as well as hormones, but rashes can also be a sign that something is wrong with your diet.

Sugars increase the androgen production which are linked to hormonal acne. For those of you who eat too much of it, you can bud. This problem usually occurs in the lower third of the face. So if you see acne appearing along your mouth and jawline, it could be a sign that you're eating too many carbs.

This NCBI English report on diet and skin problems highlights the link between refined carbohydrates and acne. Researchers recommend cutting back on foods with a high glycemic index, including certain cereals, breads, rice, and fruits like watermelon. 

You may want to replace some of these foods with options with a lower glycemic index if you are concerned. It can be green vegetables or fruits such as apples or oranges.

4. Difficult sleep

There are many reasons why you may have trouble falling asleep. But if you're an evening snacker, this could very well be the source of the problem. Consuming sugar requires your body to work to turn it into fat. So if you snack before bed, you are asking your body to perform rather than rest.

Some people even tend to get very excited after consuming sugar because their body is trying to burn off the extra calories.

If you eat late at night and have trouble falling asleep, try having your meal earlier so your body has enough time to process the food before going into rest mode. Anyway, you should generally not have a meal within 3 hours of falling asleep.

5. Permanent fatigue

side effects - chronic fatigue

If you're feeling particularly tired, carbs may be to blame for that sluggish state. Brain fog and headaches are also symptoms of carbohydrate overdose.

If you are having a carbohydrate-rich meal, it is important to combine it with other nutrients like protein and healthy fats. 

It is true that the brain depends on glucose for its energy, but it burns it quickly if you choose simple or refined carbohydrates rather than carbohydrates with more fiber and grains.

Eating too many carbs will spike your blood sugar and leave you feeling sluggish. To avoid this state, be sure to combine carbohydrates with other nutrients.

Good quality protein and fat can slow the digestion of carbs so you can feel energized throughout the day.

Should we completely stop carbohydrates?

That's what followers of ketogenic diets say. However, it seems to me that all excesses are harmful in the more or less long term.

Complex carbohydrates, such as rolled oats, 100 % whole grains, sweet potatoes or whole potatoes, provide energy to the body and prevent us from overeating.

They are indeed composed of a chain of at least ten monosaccharides and take more energy and time to break down into sugar to produce energy. It is your body's preferred fuel source because it takes the least amount of work to convert it into energy compared to protein or fat. This is why it is very difficult to make intense weight training sessions without a supply of this nutrient.

Complex sugars are excellent sources of dietary fiber. This is for example the case of legumes, pears or beans. These types of foods promote weight loss, satiety and gut health.

It's all about balance

That being said, even when they are of good quality, carbohydrates should not represent more than 45 to 60 % of your daily energy intake. For an athlete, at least 25 % should come from protein and 25 to 30 % from healthy fats.

This rate can of course vary according to the lifestyle. This is because super active people need more carbs for energy, while sedentary people need less.

You will know everything about natural techniques to lose your fat if you follow this program which has already helped hundreds of people:

Eating Too Much Sugar – Conclusion

As you will have understood, to avoid the undesirable side effects we mentioned above, you must take particular care to:

  • The quality of the carbohydrates you consume;
  • The amount of sugar taken in from an excess of carbohydrates, whether complex or not, can lead to a host of uncomfortable symptoms.

And you, have you managed to eat less carbohydrates? How did you manage to get there? Do you feel the difference for your health?

Send me a message at stephane@sportchezsoi.com to tell me what you think.

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