You love your sugar, and I get it. I’m not here to tell you that you can’t eat it – don’t worry.
But, being mindful of how much you’re consuming can go a long way in preventing symptoms that you may not enjoy having – like anxiety, bloating, moodiness, acne, and more.
Here are 10 signs that you may be eating too much sugar:
01. CRAVINGS
Eating sugar can increase cravings due to the way it affects your blood-sugar balance. When you eat sugar it causes your blood-sugar to spike, but several hours later your blood-sugar crashes and your body craves the “quick fix” to bring it back into balance.
Food for thought: A 2018 review of several scientific studies by Louisiana State University confirms that we do in fact have the ability to reduce our cravings.
02. ACNE
This constant blood-sugar spike also promotes inflammation, and acne is an inflammatory reaction. Sugar can cause an increase in hormones that promote acne, androgens and insulin, and too much can create nutritional deficiencies, which is also a common cause of acne.
Food for thought: Several studies have confirmed the link between acne and sugar intake, including this 2017 study by the Journal of the Academy of Nutrition and Dietetics.
03. MOOD SWINGS
While we know that blood-sugar crashes play a large role in irritability and mood swings, the same goes for neurotransmitters – and this connection may be a causative factor in depression.
Food for thought: Neuroscience and Behavioral Reviews published a study in June 2019 showing how sugar can truly impact your mood.
04. INSOMNIA
While too little sleep or poor sleep habits can lead to sugar cravings for increased energy, sugar can also be the cause of your poor quality of sleep.
Food for thought: A December 2019 study published by The American Journal of Clinical Nutrition confirms that sugar intake increases your risk of insomnia.
05. WEIGHT GAIN
The Standard American Diet is heavy on simple carbohydrate foods (basically sugar) and sugar, which can both be causative factors of excess weight.
While sugar intake may not be the driving factor behind your weight gain, the way it affects your hormones, appetite, energy, and sleep may be behind your stubborn weight.
Food for thought: Obesity Reviews published a 2003 study review that shows decreasing sugar intake and increasing complex carbohydrates can lead to weight loss.
06. COGNITIVE DECLINE
I’ve addressed the impact of sugar on gut bacteria before (learn more here), but it’s important to know that your brain depends on a healthy gut because they communicate directly with each other through the vagus nerve.
Food for thought: Oregon State University released a ground-breaking study in 2015 showing just how big of an impact a high-sugar diet has on both short- and long-term memory related to its impact on gut bacteria.
07. LOW ENERGY
Nobody craves a salad when their energy is low, no way. When you need a quick fix for energy, your body puts in a good strong word for sugar. While you may get an initial bump in energy, over the long-term it will actually decrease your energy and increase your tension.
Food for thought: Albeit an older study published by The Journal of Personality and Social Psychology, but true none-the-less, it confirms that eating sugar actually reduces your energy.
08. HUNGER
You’ve probably experienced it, but consuming sugar will increase your appetite and affect your choices of food later on. Let’s be honest, you’re not looking for a plate-full of vegetables after drinking a Pepsi.
Food for thought: A 2013 study published by Nutrition Research and Practice shows a positive correlation between sugar intake and an increase of appetite.
09. JOINT PAIN
Joint pain is often related to inflammation, which is a normal part of the body’s healing process. But consuming too much sugar can cause chronic inflammation within the body – leading to joint pain.
Food for thought: The Journal of Parenteral and Enteral Nutrition published a study in 2011 linking gut bacteria to inflammation, and we know that sugar impacts gut bacteria.
10. POOR DIGESTION
If you’re bloated, gassy, or your poops aren’t looking normal (learn about that here), you may be consuming too much sugar. This can impact gut bacteria balance, the integrity of the gut lining, gut function, and bowel composition.
Food for thought: BMJ published a study on refined sugars and gut health that concludes how much sugar you eat will impact gut function and bowel composition.
Here’s the big takeaway: You should eat a diet that’s anchored with vegetables and fruits, healthy fats, proteins, and whole grains. That way when you do consume sugar, it won’t have the large impact on your gut health that’s possible (see all of the above!).