Do you eat a lot of sugar? What signals is your body sending?

Excessive consumption sugar it is particularly harmful to health, as it is linked to obesity, heart disease, diabetes, cancer and liver problems, among others.

A paste or an ice cream infrequently does no harm, but the intake of a large amount of sugar with each meal and snack of the day leads to the above serious complications in the long run.

According to the World Health Organization, the daily consumption of added sugar – that is, the sugar found in sweets, soft drinks and ready meals, and not the natural sugar found in fruit – should not exceed 5% of the day's total calories. In the context of a 2,000 calorie diet, this translates to just 100 calories per day.

How will you know if you've crossed this limit and if sugar is affecting you negatively?

1. You suffer from acne breakouts: A diet high in sugar takes a toll on the skin and is linked to more frequent acne breakouts, according to a study in the Journal of the Academy of Nutrition and Dietetics. Those participants with moderate to severe acne on their skin said they consumed more sugar on average than those with mild acne or almost no breakouts.

2. You feel constantly exhausted: If meals are dominated by sugar and lack satiating protein and fiber and healthy fats, then blood sugar levels experience sharp fluctuations, which are accompanied by corresponding fluctuations in energy levels. The result is lethargy, sleepiness and headache just a short time after eating.

3. You constantly visit the dentist: Sugar is the best "food" for the bacteria present in the oral cavity. During its breakdown process, acids are produced that gradually lead to plaque and tooth enamel erosion. The result is that the fillings increase and the toothache becomes more and more frequent.

4. Your blood pressure has risen: A blood pressure of no more than 120/80 mmHg is considered normal. A diet high in sugar results in a rise in blood pressure above this limit, a condition known as hypertension, a scientific study in the Journal of the American Society of Nephrology shows. In fact, reducing sugar intake is more beneficial for treating hypertension than reducing dietary salt intake, according to another study in the journal BMJ Open Heart.

5. You have high cholesterol: A rise in blood cholesterol and especially "bad" LDL is one of the less obvious signs of overconsumption of sugar, according to a study in the American Medical Association's JAMA review.

6. Your mood is low: Several scientific studies have indicated that there is a direct link between overconsumption of sugar and depression. Sugar is known to trigger inflammation throughout the body, and chronic inflammation is in turn linked to an increased risk of depression.

7. You can't get enough of anything: The sharp drop in blood sugar seen after a sugar-rich meal is accompanied by an intense feeling of hunger or cravings. Ingredients that a meal should contain to ensure a steady flow of energy for many hours are protein, fiber and good fats, such as those found in fish, avocados and nuts.

Source: Reader's Digest