According to research from the Centers for Disease Control and Prevention, three out of four Americans consume too much sugar, with high-fructose corn syrup and other refined sugars making up more than 10 percent of their daily calorie intake. (The government’s current dietary guidelines recommend capping added sugar intake at 10 percent of daily calories.)
Thing is, most people just aren’t aware of how much sugar they’re consuming—or that many of the health-related downers we deal with regularly are actually sugar-related, says neuroscientist Nicole Avena, Ph.D., author of Why Diet’s Fail: Because You’re Addicted to Sugar. And we’re talking issues as serious as life-threatening disease, not just fat gain.
Here are nine surprising signs you’re eating too much sugar—and how to cut back.
1. You Look Older Than You Are
Emerging research shows that the sugar in your bloodstream naturally attaches to proteins or lipids (fats) to form molecules called ‘advanced glycation end products’ or AGEs. These molecules, among other things, are believed to contribute to premature aging, says Rob Danoff, D.O., director of the family residency program at Jefferson Health Northeast in Philadelphia. These aptly-named AGEs can damage skin proteins and break down collagen and elastin, all of which contributes to wrinkles. A 2016 review published in Scientific Reports suggests that AGEs may also contribute to the development of skin spots through the years.
2. Your Cholesterol Is Out Of Control
Excess sugar contributes to inflammation within artery walls and negatively impacts cholesterol and triglyceride levels (both of which are risk factors for heart disease), Danoff says. One 2014 JAMA Internal Medicine study show that a diet high in sugar may raise your risk of dying of heart disease, no matter your weight and exercise levels.