How many times do you reach for that third cookie, only to feel like crap five minutes later? Eating a sweet treat from time to time is absolutely acceptable, but the problem lies in eating too much sugar on a regular basis — it can actually hurt your body in more ways than you would expect.
Let’s face it—sugar is in nearly everything now. Hidden sugars are in everything, from your morning granola bar to that “healthy” smoothie. But how much sugar is too much, and how can you know if your sugar consumption is getting out of control?
Why Sugar Is Sneakier Than You Think (and What You Can Do About It)
Sugar isn’t just in desserts. It lurks in products that claim to be “low-fat,” in sauces, even in the form of savory snacks. And that’s the problem: Eating too much sugar can cause huge health issues — everything from weight gain and heart disease to diabetes, according to the American Heart Association.
The American Heart Association suggests no more than:
- 25 grams (6 teaspoons) for women
- 36 grams (9 teaspoons) for men
Consider that a single serving of coke can easily go over these amounts. So when is sugar doing harm? Here, we explore the best warning signs your body could be giving you.
Constant Cravings for Sweets
Just nosh it down; cabbage is not going to make you fat, not like sugar. Have you ever realized how once you start eating sugar, it seems the more you want?
It’s not pure personal weakness — it’s biology. Sugar stimulates the release of dopamine, a pleasure-inducing chemical in the brain, in much the same way that cocaine and other drugs do. That euphoric “high” doesn’t last and your body is left wanting more.
If your secret snack drawer is filled with sweet treats that you can’t seem to resist, it might be a sign that you have a sugar habit—and like any habit, it’s a tough one to break.
Feeling Tired All the Time
Do you experience that dreaded afternoon lull?
Sugar, which makes your blood sugar levels spike and then crash just as fast. While that quick rush may provide a burst of energy, it is shortly followed by a slump that leaves you feeling depleted.
If you feel sluggish all the time and have a hard time waking up in the morning, it could be that your sugar intake is to blame.
Troublesome Acne or Other Skin Problems
Not all glowing skin has to do with what you put on it. What happens on the outside, is sometimes a reflection of people you’ve been feeding your insides with.
Sugar that’s too high can cause inflammation, which is the last thing you want when it comes to acne (and especially around that lovely jawline of yours). Sugar also affects hormones, which can exacerbate breakouts, especially among older adults.
So if you’ve got all the right products and your skin is still not cooperating, it could be time to investigate what you’re eating.
Brain Fog & Difficulty Focusing
Your brain runs on glucose (sugar). But — as with everything else — too much of a good thing may have its downside.
Bingeing on sugar might make you sluggish: If you’ve ever indulged on sweet treats and felt that your mind was sort of cloudy, congrats you’re familiar with the sugar rush and subsequent crash that can sometimes make it difficult to focus or remember something. If you find that lately you feel like you literally can’t think straight, too much sugar may be to blame for the mental fog.
Weight Gain With No Reason Given
Have you put on some weight recently despite “eating right” or exercising?
And, of course, refined sugar contributes way too many empty calories to your diet. And besides, foods with loads of sugar don’t usually fill you up for long. It’s all too easy to overeat in such a group.
Worst of all, too much sugar can contribute to belly fat, which has particularly strong links to metabolic disease.
If your jeans start to feel a little tight, and your habits haven’t really changed, sugar could be sneaking by you.
Sick Often or Take Forever to Heal
Are you falling ill more frequently than usual or finding cuts and bruises that are taking longer than they should to heal?
It’s immune suppressive, too, because sugar suppresses the immune system. Too much sugar dampens the body’s immune response, slowing healing and increasing vulnerability to colds and infections.
If you’re coming down with more bug bites, nagging sore throats, or random colds weeks apart, you might want to consider looking at how much sugar is in your meals.
Changes in Mood or Anxiety
Your mood can take a hit too; so it’s not just your body that sugar messes with.
Ever been in a better mood after a slice of cake, only to become crabby — to feel like you “crashed” — an hour later? That’s sugar because sugar screws with your blood sugar and hormones. Oh, and you’ve probably also managed to mess with your serotonin levels — sugar causes them to fluctuate, and low serotonin levels express themselves as feeling cranky when your sugar rush crash lands.
Symptoms of Poor Sleep and Difficulty Falling Asleep
Did you know that late-night sweets can be sabotaging your shut-eye?
Don’t eat sugar late at night, as sugar can disrupt your circadian rhythm. It might have you tossing and turning or even waking in the middle of the night and feeling groggy the next day.
If you’re having trouble sleeping, skip a dessert at dinner and wind down with a soothing herbal tea.
Ways to Quit Sugar—Without Going Cold Turkey
Now you know these signs, what can you do about them?
Here’s how to cut down on sugar without feeling like you’re losing out:
- Read food labels: Learn to recognize the hidden sugars, such as dextrose, maltose, corn syrup and fructose.
- Opt for whole fruits over fruit juice: Whole fruits have fiber, which slows the absorption of sugar.
- Taper off gradually: Begin with sodas, flavored yogurts and sweetened coffee.
- Stay hydrated: Sometimes we misinterpret thirst as sugar cravings.
- Fill up with protein and healthy fats: These will keep you fuller longer and help counterbalance sugar cravings.
Wrapping Up: Could Sugar Be Doing It to You?
We all deserve a moment of sweetness now and then. But when sugar becomes a daily habit, it can quietly take a serious toll on your energy, mood, waistline and overall health.
Listen to your body! If some of these sugar overload symptoms feel all too real, no need to panic. Take it slow, make one change at a time and be patient with yourself. Your body will thank you!
You suspect you might be eating too much sugar every day.
Time to read your labels, plan your meals and gain control again. Your health and your taste buds will adapt much more quickly than you realize!
