Sugar traps: how to spot if you're overindulging and ways to decrease intake

Do you keep track of your daily sugar consumption? Overconsumption of sugar can lead to serious health repercussions, sometimes without you even realising it. It's important to recognise the symptoms which could suggest that you're exceeding the recommended limits. A dietitian offers advice on spotting potential 'sugar traps' and how to decrease your intake of this sweet substance before it's too late.

Overwhelming your body with sugar can result in serious health conditions. It's been linked to the development of type 2 diabetes, obesity, fatty liver disease, tooth decay, and a compromised immune system.

If you notice one or more of the following symptoms, it could suggest that you're consuming too much sugar:

• Low blood sugar levels: Symptoms such as tiredness, weakness, shakiness, dizziness, or headaches may become apparent.
• Obesity and fatty liver disease: Potential signs include weight gain, particularly around the stomach. You may also experience abdominal pain or nausea.
• A constant craving: Even after eating a meal, you may still crave something sweet.
• Digestive problems: Symptoms could include bloating, diarrhoea, or constipation.
• Compromised immune system: You may find yourself getting infections more frequently.
• Concentration difficulties: Problems with attention, memory, or making decisions may surface.
• Tooth decay: Cavities in your tooth enamel might appear.

If you notice any of these symptoms, it may be advisable to cut back on your sugar intake.

The following tips could help you achieve this:

• Study food labels and opt for products with a low glycaemic index.
• Reduce your consumption of sugar-loaded beverages.
• Choose fruit, naturally sweet, instead of sweets.
• Use honey or maple syrup in dishes as a substitute for sugar.
• Enhance your level of physical activity.

Reducing your sugar intake can significantly improve your overall health and well-being.

Why shouldn't we completely eliminate sugar from our diet? Uwe Schroeder, a Dietitian from the German Institute of Sports Nutrition, explains that sugar plays a crucial role in our bodies, but moderation is key. Overconsumption of sugar complicates its storage in cells, which subsequently increases insulin demand, potentially leading to insulin resistance.

Schroeder suggests that the ideal daily sugar intake should be approximately 50g, representing 10% of your total energy consumption. This is particularly important for those leading a sedentary lifestyle. This quantity not only pertains to household sugar but also includes that found in fruits and vegetables.