{"id":14268,"date":"2025-05-21T21:35:45","date_gmt":"2025-05-21T14:35:45","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14268"},"modified":"2025-05-21T21:35:45","modified_gmt":"2025-05-21T14:35:45","slug":"9-signs-you-could-be-eating-too-much-sugar-and-what-to-do-about-it","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14268","title":{"rendered":"9 Signs You Could Be Eating Too Much Sugar (And What to Do About It)"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/05\/signs-youre-eating-too-much-sugar-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Signs You\u2019re Eating Too Much Sugar (And What to Do About It) | MyFitnessPal\" \/><\/p>\n<p>Sugar makes everything taste better. But signs you&#8217;re eating too much sugar include feeling sluggish, bloated, or craving more sweets.&nbsp;<\/p>\n<p>It\u2019s easy to overdo it. As a dietitian, I\u2019ve worked with many clients who didn\u2019t realize how much sugar was sneaking into their diet\u2014until their energy levels, mood, and digestion started suffering.&nbsp;<\/p>\n<p><strong>If you\u2019ve ever hit an afternoon slump that only a pastry seems to fix or felt constantly hungry despite eating plenty of food, sugar might be the culprit.<\/strong> One of the best ways to know for sure is to track your sugar consumption.&nbsp;<\/p>\n<p>Let\u2019s break down the signs you might be eating too much sugar and what to do about it.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-bad-is-sugar-really\">How Bad Is Sugar, Really?<\/h2>\n<p><strong>Sugar isn\u2019t inherently bad\u2014our bodies need some to function. It\u2019s the <\/strong><strong><em>added<\/em><\/strong><strong> sugars, especially from sweets and processed foods, that can cause problems.&nbsp;<\/strong><\/p>\n<p>\u201cYour body absorbs these simple sugars quickly, which can raise the risk of weight gain, diabetes, and other health issues,\u201d says Daisy Mercer, a MyFitnessPal dietitian (<a href=\"https:\/\/www.heart.org\/en\/health-topics\/diabetes\/diabetes-complications-and-risks\/cardiovascular-disease--diabetes\">1<\/a>).<\/p>\n<p>Even if you feel fine now, signs you&#8217;re eating too much sugar can quietly show up in your energy, digestion, and even your skin over time.&nbsp;<\/p>\n<p>I\u2019m not saying you need to cut sugar out completely. But <strong>staying mindful of how much\u2014and where\u2014the sugar in your diet comes from can help you meet your health goals.&nbsp;<\/strong><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-added-sugar-vs-sugar-in-whole-foods\">Added Sugar vs. Sugar in Whole Foods<\/h2>\n<p>Not all sugars are the same. The sugar naturally found in fruits, vegetables, and dairy comes packaged with fiber that helps slow digestion and provide energy.&nbsp;<\/p>\n<p>On the other hand, added sugars\u2014like those in flavored yogurts, baked goods, and packaged snacks\u2014lack these nutrition benefits and can spike blood sugar levels quickly.<\/p>\n<p><strong>The most important sugar to be mindful of is the added sugars found in ultra-processed foods <\/strong>(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4785287\/\">2<\/a>). Ultra processed foods are designed to be extremely tasty and easy to eat (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4785287\/\">2<\/a>).&nbsp;<\/p>\n<p>For example, most people aren&#8217;t likely to overeat apples, even though they contain plenty of natural sugar. But cookies? It\u2019s all too easy to reach for one or two and end up eating an entire sleeve. That\u2019s because apples contain filling fiber and most cookies don\u2019t.<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2014\/03\/44-Nicknames-for-Added-Sugar-2-1024x643.jpg\" alt=\"44 Nicknames for Added Sugar\" class=\"wp-image-52775 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/nicknames-for-added-sugar\/\"><strong>44 Nicknames for Added Sugar<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-9-signs-you-could-be-eating-too-much-sugar\">9 Signs You Could Be Eating Too Much Sugar<\/h2>\n<p>Watch for these signs you&#8217;re eating too much sugar. If you spot any, it might be time to take a closer look at your sugar intake.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-diabetes-or-pre-diabetes\">1. Diabetes or pre-diabetes<\/h3>\n<p>If your doctor\u2019s flagged your blood sugar\u2014or if diabetes runs in your family\u2014it\u2019s smart to take a closer look at your sugar intake.<\/p>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Eating too much added sugar over time can lead to insulin resistance. That\u2019s where your cells stop responding properly to insulin, the hormone that helps control blood sugar (<a href=\"https:\/\/www.heart.org\/en\/health-topics\/diabetes\/diabetes-complications-and-risks\/cardiovascular-disease--diabetes\">1<\/a>).&nbsp;<\/p>\n<p>When that happens, your blood sugar stays higher than it should, increasing the risk for Type 2 diabetes. According to the CDC, over 98 million American adults have prediabetes\u2014and most don\u2019t even know it (<a href=\"https:\/\/www.cdc.gov\/diabetes\/communication-resources\/prediabetes-statistics.html#:~:text=About%2098%20million%20Americans%20have,type%202%20diabetes%20in%20half.\">3<\/a>).<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Constant thirst<\/li>\n<li>Frequent urination<\/li>\n<li>Unexplained fatigue<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><\/p>\n<p>First of all, follow your healthcare provider\u2019s advice. It probably includes cutting back on added sugars and filling your plate with high-fiber carbs and lean proteins that can help stabilize blood sugar.&nbsp;<\/p>\n<p>Bonus: using a tool like the <a href=\"https:\/\/myfitnesspal.app.link\/opJMnzZiyTb\">MyFitnessPal<\/a> Meal Planner can help you start eating a less processed diet.\u00a0\u00a0<\/p>\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div data-elementor-type=\"container\" data-elementor-id=\"63320\" class=\"elementor elementor-63320\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<a class=\"elementor-element elementor-element-ab032d4 e-con-full e-flex e-con e-parent\" data-id=\"ab032d4\" data-element_type=\"container\" href=\"https:\/\/myfitnesspal.app.link\/nJ32kJ0PqSb\"><\/p>\n<div class=\"elementor-element elementor-element-e1e46d8 elementor-widget elementor-widget-image\" data-id=\"e1e46d8\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"45\" height=\"45\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/04\/balanced-banner-ad.png\" class=\"attachment-full size-full wp-image-63306\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-625f745 elementor-widget__width-initial elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"625f745\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"elementor-heading-title elementor-size-default\">Meal planner is here! Build a custom meal plan around your <span> calorie and macro goals<\/span> today.<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"elementor-element elementor-element-59ecdd5 elementor-widget elementor-widget-heading\" data-id=\"59ecdd5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<div class=\"elementor-heading-title elementor-size-default\">try meal planner<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p>\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-2-heart-disease\">2. Heart Disease<\/h2>\n<p>While sugar might not be the first thing that comes to mind when you think of heart health, eating increased added sugar can increase risk of diabetes, which&nbsp; increases risk of heart disease. (<a href=\"https:\/\/www.heart.org\/en\/health-topics\/diabetes\/diabetes-complications-and-risks\/cardiovascular-disease--diabetes\">1<\/a>).&nbsp;<\/p>\n<p><strong>What\u2019s happening:<\/strong><strong><br \/><\/strong>Too much sugar can damage blood vessels and raise your risk of heart disease by contributing to high blood sugar and inflammation.&nbsp;<\/p>\n<p>A study in the journal<em> Circulation<\/em> found that people who consumed more of their daily calories from added sugar were more likely to die from heart disease than those who kept their intake under 10% (<a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.cir.0000019552.77778.04\">4<\/a>).&nbsp;<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Diet high in sweetened drinks, pastries, or processed snacks<\/li>\n<li>History of high cholesterol or high blood pressure<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><strong><br \/><\/strong>Swap sugary snacks for nutrient-dense foods like vegetables, whole grains, and lean proteins.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-hunger-soon-after-eating\">3. Hunger Soon After Eating<\/h3>\n<p>If you just ate but already feel like you need a snack, your meal might\u2019ve been too heavy on sugar and light on the stuff that actually keeps you full\u2014like fiber, protein, and healthy fat (<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/carbohydrates\">5<\/a>).&nbsp;<\/p>\n<p>A sugary breakfast like cereal or a pastry will digest fast, leaving you hungry again an hour later.<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/06\/low-sugar-breakfast-ideas-1024x643.jpg\" alt=\"4 Low Sugar Breakfast Ideas To Get You Through the Week | MyFitnessPal\" class=\"wp-image-56217 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-0\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/low-sugar-breakfast\/\"><strong>4 Low Sugar Breakfast Ideas To Get You Through the Week<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Research has found that meals high in refined carbs and sugars increased hunger and led to overeating throughout the day (<a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/nih-study-finds-heavily-processed-foods-cause-overeating-weight-gain\">6<\/a>).&nbsp;<\/p>\n<p>Sugar digests quickly and doesn\u2019t trigger long-lasting satiety signals like protein or fiber do. This sets off a cycle of eating and re-eating.<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Hunger shortly after meals<\/li>\n<li>Meals low in protein or fiber<\/li>\n<li>Constant grazing throughout the day<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><\/p>\n<p>Build balanced meals and <a href=\"https:\/\/blog.myfitnesspal.com\/snacks-for-cravings\/\">snacks with protein, fiber, and fat<\/a>. Think: Greek yogurt with fruit and nuts or eggs with whole grain toast.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p class=\"has-medium-font-size\"><strong>About the Experts<\/strong><\/p>\n<p><strong>Caroline Thomason, RD<\/strong>, is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, her work has appeared in more than 40 publications. She&#8217;s also a speaker, broadcast spokesperson, and recipe developer.<\/p>\n<p><strong>Daisy Mercer, RD<\/strong>, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.<\/p>\n<p><strong>Melissa Jaeger RD, LD<\/strong> is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h2 class=\"wp-block-heading\" id=\"h-4-skin-problems\">4. Skin Problems<\/h2>\n<p>Sugar might not be the first thing you blame when your skin flares up, but it can be a sneaky culprit.&nbsp;<\/p>\n<p><strong>High sugar intake can lead to hormonal shifts and inflammation, both of which are bad news for your skin.<\/strong>&nbsp;<\/p>\n<p>One study found that people who consumed high-sugar diets had significantly more breakouts than those who kept their blood sugar steady (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2836431\/#:~:text=The%20investigators%20reported%20that%20foods,concentrations%2C%20and%20raise%20androgen%20concentrations.\">8<\/a>).&nbsp;<\/p>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Sugar spikes insulin, which can increase oil production and trigger inflammation\u2014two key factors in breakouts and dull skin (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20620757\/\">7<\/a>).<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Frequent breakouts<\/li>\n<li>Dull or inflamed skin<\/li>\n<li>Skin issues after high-sugar meals or weekends<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><\/p>\n<p>Cut back on added sugars, especially from ultra-processed foods and sweetened drinks. Swap in more antioxidant-rich produce like berries, leafy greens, or sweet potatoes.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-5-digestive-issues\">5. Digestive Issues<\/h2>\n<p>Sugar can throw your gut out of whack. A high-sugar diet may feed harmful gut bacteria and cause an imbalance, leading to bloating, gas, or constipation (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7284805\/\">9<\/a>).&nbsp;<\/p>\n<p>On top of that, sugar alcohols\u2014common in \u201csugar-free\u201d products\u2014can act like laxatives and irritate your digestive tract (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5093271\/\">10<\/a>).<\/p>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Too much sugar disrupts gut bacteria and can cause digestive discomfort or even flare-ups of IBS (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7284805\/\">9<\/a>, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6682926\/\">18<\/a>).<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Frequent bloating or gas<\/li>\n<li>Sensitivity to sugar-free products<\/li>\n<li>Irregular digestion<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><\/p>\n<p>Focus on whole foods with fiber\u2014like fruits, veggies, and legumes\u2014and cut back on excess added sugars and artificial sweeteners like sorbitol and maltitol.<\/p>\n<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/03\/valencia-diet-overview-1024x643.jpg\" alt=\"What to Know About the Valencia Diet | MyFitnessPal\" class=\"wp-image-54731 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-1\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/which-diet-plan-is-best-quiz\/\"><strong>Which Diet Is Right For You?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-6-mood-swings-and-irritability\">6. Mood Swings and Irritability<\/h2>\n<p>Ever felt hangry after a sugar crash? <strong>That rollercoaster of mood and energy might be your blood sugar talking. <\/strong>A study in <em>Scientific Reports<\/em> linked high sugar intake with anxiety and emotional volatility (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5532289\/\">11<\/a>).<\/p>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Sugar causes quick spikes in serotonin and blood sugar, followed by dramatic crashes\u2014leaving you tired, anxious, and cranky (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5532289\/\">11<\/a>).&nbsp;<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Feeling \u201coff\u201d or irritable after eating sweets<\/li>\n<li>Mood dips an hour or two after sugary meals<\/li>\n<li>Emotional eating patterns<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><\/p>\n<p>Choose complex carbs and pair them with protein or fat. For example, opt for sweet potatoes and grilled chicken or fruit with peanut butter to keep your mood (and blood sugar) stable.<\/p>\n<p>\u201cFocus on fiber-rich carbohydrates for a nutrient-dense energy source that helps you feel full and energized longer,&#8221; offers Melissa Jaeger, RD, LD,&nbsp; Head of Nutrition at MyFitnessPal.<\/p>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"684\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/simple-vs-complex-carbs-1024x684.jpeg\" alt=\"What\u2019s the Difference Between Simple and Complex Carbs? A Dietitian Explains | MyFitnessPal\" class=\"wp-image-62043 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-2\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/simple-vs-complex-carbohydrates\/\"><strong>What\u2019s the Difference Between Simple and Complex Carbs? A Dietitian Explains<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-7-poor-sleep\">7. Poor Sleep<\/h2>\n<p>Late-night sweets might be messing with your rest. Research shows that diets high in sugar can interfere with melatonin, the hormone that helps regulate your sleep-wake cycle (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26156950\/\">12<\/a>).<\/p>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Blood sugar spikes late in the day can wake you up in the middle of the night, disrupting deep, restorative sleep (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26156950\/\">12<\/a>)(<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3402070\/\">13<\/a>).<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Trouble falling asleep or staying asleep<\/li>\n<li>Restless nights after dessert-heavy dinners<\/li>\n<li>Feeling groggy in the morning<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><\/p>\n<p>Avoid sugary snacks late in the evening. Instead, try a <a href=\"https:\/\/blog.myfitnesspal.com\/what-magnesium-best-sleep\/\">bedtime snack with magnesium<\/a> and protein like a banana with almond butter or Greek yogurt. (You can use <a href=\"https:\/\/myfitnesspal.app.link\/opJMnzZiyTb\">MyFitnessPal\u2019s<\/a> <a href=\"https:\/\/blog.myfitnesspal.com\/myfitnesspal-sleep-feature\/\">Sleep Feature<\/a> to compare food intake with how you slept.)<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-8-weight-gain\">8. Weight Gain<\/h2>\n<p>Eating too much sugar\u2014especially added sugars\u2014can lead to weight gain because sugar doesn\u2019t keep you full the way protein and healthy fats do.&nbsp;<\/p>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Sugary foods can spike your blood sugar and leave you hungry again soon after eating, leading to overeating (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\">14<\/a>).&nbsp; Studies also show that high-sugar diets are linked to increased fat storage, especially around the belly (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\">14<\/a>).<\/p>\n<p><strong>What to watch for:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Difficulty losing weight or unexplained weight gain<\/li>\n<li>Meals or snacks high in refined carbs and low in fiber or protein<\/li>\n<li>Constant hunger, even after eating<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><strong><br \/><\/strong>Shift your focus to meals that include more <a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-to-fiber\/\">fiber<\/a>, <a href=\"https:\/\/blog.myfitnesspal.com\/protein\/\">protein<\/a>, and <a href=\"https:\/\/blog.myfitnesspal.com\/saturated-and-unsaturated-fatty-acids\/\">healthy fats<\/a> to help regulate hunger and support healthy weight management. Be mindful of added sugar hiding in everyday foods like:<\/p>\n<ul class=\"wp-block-list\">\n<li>Salad dressings<\/li>\n<li>Granola bars<\/li>\n<li>Low-fat yogurt<\/li>\n<li>Pasta sauce<\/li>\n<li>Instant oatmeal<\/li>\n<li>Non-dairy milks<\/li>\n<\/ul>\n<p>Cutting back on these and choosing more whole, unprocessed foods can help you feel fuller for longer\u2014and manage your weight more effectively.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-9-energy-crashes\">9. Energy Crashes<\/h2>\n<p>If your energy feels like a rollercoaster\u2014up after breakfast, crashing by lunch\u2014sugar might be the reason. Foods high in refined sugars cause quick spikes followed by steep crashes, leading to sluggishness (<a href=\"https:\/\/joslin.org\/news-stories\/all-news-stories\/education\/2021\/07\/carbs-protein-fats\">15<\/a>).<\/p>\n<p><strong>What\u2019s happening:<\/strong><\/p>\n<p>Sugar quickly boosts blood sugar, but the resulting crash can leave you feeling fatigued and foggy.<\/p>\n<p><strong>What to watch for<\/strong>:<\/p>\n<ul class=\"wp-block-list\">\n<li>Afternoon slumps<\/li>\n<li>Need for caffeine or sugar to get through the day<\/li>\n<li>Fatigue shortly after eating<\/li>\n<\/ul>\n<p><strong>What to do:<\/strong><\/p>\n<p>For steady energy, focus on snacks and meals that combine fiber, protein, and healthy fats\u2014like apple slices with almond butter or eggs with avocado toast.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-cut-back-on-sugar\">How to Cut Back on Sugar<\/h2>\n<p>Here are 5 simple strategies I recommend as a dietitian to help you reduce your sugar intake without feeling deprived:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Swap sugary drinks<\/strong> for sparkling water, herbal tea, or coffee with just a splash of milk.<\/li>\n<li><strong>Choose whole foods<\/strong> like nuts, cheese, or fruit instead of packaged snacks with added sugars.<\/li>\n<li><strong>Read food labels<\/strong> and look for added sugars as well as hidden sugars under names like maltose, dextrose, and cane syrup.<\/li>\n<li><strong>Don\u2019t go cold turkey<\/strong>\u2014reduce sugar gradually to avoid cravings.<\/li>\n<li><strong>Use <a href=\"https:\/\/myfitnesspal.app.link\/opJMnzZiyTb\">MyFitnessPal<\/a><\/strong> to track sugar intake and set realistic goals.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions\">Frequently Asked Questions<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1747760289486\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How much sugar is too much?<\/h3>\n<p class=\"schema-faq-answer\">The American Heart Association recommends no more than 25 grams (6 teaspoons) of added sugar per day for women and 36 grams (9 teaspoons) for men (<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/how-much-sugar-is-too-much#:~:text=What's%20the%20AHA's%20recommendation%20on,or%20100%20calories)%20per%20day.\">17<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1747760310808\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">What are hidden sources of sugar?<\/h3>\n<p class=\"schema-faq-answer\">Sugar can be found in salad dressings, bread, flavored yogurts, and even pasta sauce. Checking nutrition labels can help you spot these hidden sugars.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1747760328280\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How long does it take to detox from sugar?<\/h3>\n<p class=\"schema-faq-answer\">Your body doesn\u2019t need to detox from sugar. However, you could get sugar cravings if you cut sugar out too quickly. Instead, focus on adding in more balance in the form of high fiber and high protein foods first.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1747760349113\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Are natural sugars (like in fruit) bad?<\/h3>\n<p class=\"schema-faq-answer\">No. The sugar in fruit comes with fiber and nutrients that help your body slow down the absorption. Focus on reducing added sugars, not cutting out whole foods.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\">The Bottom Line<\/h2>\n<p>If you\u2019re seeing signs you&#8217;re eating too much sugar like constantly craving sugar, feeling sluggish, or struggling with mood swings, it may be time to cut back.&nbsp;<\/p>\n<p>Reducing sugar doesn\u2019t mean deprivation \u2014 small changes, like swapping sugary drinks for better alternatives and prioritizing whole foods, can make a big difference.&nbsp;<\/p>\n<p>You can also use <a href=\"https:\/\/myfitnesspal.app.link\/opJMnzZiyTb\">MyFitnessPal<\/a> to track your sugar intake, experiment with new habits, and take control of your health\u2014without sacrificing your way of eating.<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/signs-youre-eating-too-much-sugar\/\">9 Signs You Could Be Eating Too Much Sugar (And What to Do About It)<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/signs-youre-eating-too-much-sugar\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sugar makes everything taste better. But signs you&#8217;re eating too much sugar include feeling sluggish, bloated, or craving more sweets.&nbsp; It\u2019s easy to overdo it. As a dietitian, I\u2019ve worked with many clients who didn\u2019t realize how much sugar was sneaking into their diet\u2014until their energy levels, mood, and digestion started suffering.&nbsp; If you\u2019ve ever &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14268","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14268"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14268\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}