Tayasasn, Negros Oriental -- In its most basic form, sugar is a carbohydrate. Sugars come in a variety of forms, ranging from maple syrup to high fructose corn syrup. Regardless of the type, the body converts these sugars into glucose, which is the body's main energy source.

Sugar is available in two forms: natural and added. Naturally occurring sugars are found purely in foods such as fruit (fructose) and milk (lactose). Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.

It's crucial to emphasize that when talking about too much sugar, it is referring to sugar that has been added to food rather than sugar that occurs naturally in food. The American Heart Association and the World Health Organization recommend that women consume roughly 25 grams (6 teaspoons) of added sugar per day and men consume 36 grams (9 teaspoons).

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

Here are five potential signs you are eating too much sugar:

Increased Hunger and Weight Gain

Increased appetite is one of the first indicators that you're ingesting too many extra calories from added sugars. Sugar doesn't fill you up unless it's combined with fiber or protein. Sugar causes your blood sugar to jump and drop quickly, making you feel hungrier and want more sugar to get back on track eventually resulting in weight gain.

Food digestion problems

Added sugar can deplete the good microorganisms in the human intestine. The ensuing imbalance can lead to increased sugar cravings, further damaging the gut. If you're attempting to promote beneficial microorganisms in your system, too much sugar won't help.

Irritability and Fatigue

A high-sugar breakfast or snack lacking in protein and fat raises blood sugar quickly, but while your body tries to metabolize it all, your energy levels plummet, leaving you tired and irritable.

Your blood pressure is rising

Too much added sugar in your diet could be a contributing factor if you've been diagnosed with hypertension. High glucose levels can damage the lining of our blood vessels, making it easier for lipids such as cholesterol to adhere to the vessel walls. Your blood pressure rises when your blood vessels stiffen.

Problems with Sleep

Too much sugar can give you an energy boost by increasing your blood sugar, which makes going to bed more difficult when you're trying to unwind.

While it's impossible to avoid all added sugars in your diet, reading labels, focusing on whole, unprocessed foods as much as possible, and making better food choices are all smart ideas. // ND II, Raya Faith A. Luce