It’s no secret that sugar has found its way into nearly every corner of our diets. From your morning coffee creamer to the “healthy” granola bar you snack on, sugar can sneak in unnoticed.
But how do you know when sugar is becoming a problem? Here are the signs that you might be consuming too much sugar and what you can do about it.
Before we start, though, be sure to head over and join our 3-Day Shifting Sugar Challenge that begins on 12/27. It’s free, informative and will be lots of fun!
1. You’re Always Tired—Even After a Full Night’s Sleep
Sugar can give you an initial energy boost, but it’s followed by a crash that leaves you feeling drained. If you find yourself constantly fatigued or reaching for caffeine and sugary snacks to get through the day, sugar might be the culprit.
What’s happening: Excess sugar causes spikes and dips in your blood sugar, leading to those dreaded energy crashes.
2. Cravings for Sweets Are Taking Over
Do you feel like you can’t go a day—or even a meal—without something sweet? This could be a sign that sugar has hijacked your taste buds.
Why it matters: Sugar is addictive, triggering the brain’s reward system and creating a cycle of cravings that’s hard to break.
3. Your Skin Is Breaking Out More Than Usual
Acne, inflammation, and other skin issues may be linked to sugar. A diet high in sugar increases insulin levels, which can trigger inflammation in the body.
What to look for: Persistent acne, especially along the jawline, or dull, lackluster skin.
4. Your Mood Swings Are Out of Control
Feeling irritable one minute and low-energy the next? Sugar might be playing a role. The rapid highs and lows caused by sugar spikes can affect your mood, making it harder to stay emotionally balanced.
Key insight: Stabilizing your blood sugar through better eating habits may be able to help regulate your mood.
5. You’ve Gained Weight Without Changing Your Eating Habits
Sugar is high in empty calories, meaning it doesn’t keep you full but can contribute to weight gain. Plus, sugary foods often replace more nutrient-dense options, leading to a cycle of overeating.
Watch for: Extra pounds around your midsection, as sugar can lead to increased fat storage.
6. You’re Experiencing Brain Fog
Do you struggle to focus or feel forgetful? Sugar could be affecting your cognitive performance. A high-sugar diet can lead to insulin resistance, which has been linked to memory issues and difficulty concentrating.
Action step: Consider reducing your sugar intake to improve mental clarity.
7. Frequent Headaches or Migraines
If you’re prone to headaches, sugar might be contributing. Consuming too much sugar can cause dehydration and inflammation, both of which are triggers for headaches.
Pro tip: Keep a food journal to see if there’s a pattern between sugary snacks and your headaches.
8. What to Do If You’re Eating Too Much Sugar
If any of these signs resonate with you, it might be time to take a closer look at your sugar consumption. Here are a few simple steps to help you cut back:
- Read labels and look for hidden sugars in packaged foods. Common names include high-fructose corn syrup, dextrose, and maltodextrin.
- Make simple sugar swaps, like replacing sugary drinks with sparkling water or tea, and opt for whole fruits instead of desserts.
- Plan your meals to build balanced meals with protein, healthy fats, and non-starchy vegetables to help stabilize blood sugar.
- Stay hydrated, as sugar cravings are sometimes a sign of dehydration. Drink a glass of water first to see if the craving passes.
Breaking Free from Sugar: Why It’s Worth It
Cutting back on sugar can feel overwhelming, but the benefits are worth it. From steady energy to better skin and improved focus, the rewards of reducing sugar far outweigh the temporary discomfort of letting it go.
Want to move into 2025 one step ahead? Head on over and join our 3-Day Shifting Sugar Challenge that begins on 12/27. You can participate from the comfort of your own home and will learn a lot about sugar!
If you’re ready to take control of sugar in your diet, start small. Awareness is the first step—and you’ve already taken it by learning the signs. Would you like to explore more strategies for cutting back on sugar? Check out Simple Sugar Swaps That Make a Big Impact for practical tips to start your journey today.
These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Holistic Fit LLC, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information provided by Holistic Fit LLC. Reliance on any information provided by this article is solely at your own risk. And, of course, never use an herb or essential oil without first reading the label, doing your research, or checking with a local expert.
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.