In today’s world, it is impossible to follow a diet that is completely free of sugar. From natural foods like fruits to packaged eatables, almost everything we eat has some kind of glucose. So while entirely cutting out these food items is difficult, what we can do is limit consumption of added sugar.
But what about people who are sensitive to sugar? Yes, you heard that right! Experts suggest that some people may have an allergic reaction to sugary foods and drinks. And to understand the science behind it, the OnlyMyHealth team spoke to Dr Narendra K Shetty, Chief Wellness Officer, Kshemavana, Bengaluru.
Also Read: Could Intense Sugar Craving Signal Nutrient Deficiency?
Are Some People Sensitive To Sugar?
Some people are extremely sensitive to even small amounts of sugar, and this sensitivity can manifest in the body in various subtle yet disruptive ways, explained Dr Shetty. “It’s not just about the quantity of sugar consumed, but how the individual’s body responds to it,” he added.
Sugar sensitivity can interfere with the gut microbiome, causing symptoms such as bloating, gas, and irregular bowel movements. This occurs because sugar provides fuel for detrimental gut bacteria and yeast like Candida albicans, which disrupts the balance and affects digestion.
Regular high sugar consumption in the long term can lead to insulin resistance, a situation where the cells of the body become less sensitive to insulin, a hormone that regulates blood glucose levels. Unless corrected, insulin resistance could develop into diabetes, a metabolic disease characterized by constantly elevated glucose levels in the blood, said Dr Shetty.
According to reports, sugar sensitivity is more common than people think. There are two types: Hereditary Fructose Intolerance (HFI), a rare genetic condition that affects fewer than one in 10,000 people, and fructose malabsorption, which affects about one in three people. HFI is lifelong and needs a strict sugar-free diet, whereas fructose malabsorption is more common and often caused by eating too much sugar from soft drinks and processed foods.
Many people don’t realise they have it and may ignore symptoms.
Warning Signs Of Sugar Sensitivity
Some of the common signs that people with sugar sensitivity often overlook are:
- Bloating
- Abdominal pain
- Constipation
- Diarrhoea
- Fatigue
- Skin rashes
Tests To Identify Sugar Sensitivity
Common tests that can help identify sensitivity to sugar include:
- Elimination diets: Cut out certain foods, then reintroduce them to find triggers.
- Food diary: Track what you eat and how you feel to spot patterns.
- Blood sugar test: Measures sugar levels in your blood to check for issues like diabetes.
- Hydrogen breath test: Detects sugar absorption problems by measuring hydrogen in your breath.
Foods To Avoid If You’re Sensitive To Sugar And Management Tips
Controlling sugar sensitivity begins with eating awareness. Refraining from sugary beverages such as soft drinks and soda and white sugar, high fructose corn syrup, and fruit juices that have added sugar is important, Dr Shetty added. They are likely to create sudden highs in blood sugar and induce symptoms in sensitive patients.
Instead, emphasize a well-balanced diet full of whole foods, fibre, and low-glycaemic foods to stabilise blood sugar levels.
Furthermore, physical activity on a regular basis enhances insulin sensitivity and overall metabolic function. Additionally, stress management via relaxation techniques, meditation, or proper sleep is essential since stress aggravates sugar cravings and sensitivity symptoms.
Conclusion
Sugar sensitivity may be easy to ignore, but its effects on digestion, energy levels, and overall wellbeing make it important to recognise it earlier on. If you often feel unwell after consuming sweet foods or drinks, it’s worth paying attention to the signs your body may be giving you. With the right dietary choices, lifestyle changes, and proper medical guidance, it is possible to manage sugar sensitivity effectively. Consult a doctor if you have any doubts regarding sugar sensitivity.