What it looks like: You can’t stop at one cookie—or one row of chocolate—and sweets feel impossible to resist.
Why it happens: Sugar activates the reward centers in your brain, creating a cycle of “crave, consume, repeat.” Skipping meals or under-eating can intensify these cravings as your body seeks quick energy.
What to do: When you want something sweet, try pairing dark chocolate with fresh fruit that satisfies the sweet tooth, with less sugar.
You’re seeing your dentist more often
What it looks like: Cavities, gum sensitivity, or persistent bad breath.
Why it happens: Sugar feeds bacteria in your mouth, producing acid that leads to tooth decay and gum problems.
What to do: In addition to cutting back on sugary snacks and beverages, rinse your mouth with water after eating, and chew sugar-free gum between meals to help neutralize acids.
You’re unusually thirsty
What it looks like: Constantly feeling thirsty, even when you’re regularly drinking water.
Why it happens: High sugar intake can throw off your body’s fluid balance. Elevated blood sugar levels also prompt your body to flush out the excess, which can leave you dehydrated.
What to do: Replace sugary drinks like soda and juice with plain water or herbal teas. If thirst persists, it’s worth checking in with your doctor to rule out blood sugar imbalances.
Your mood is all over the place
What it looks like: Feeling irritable, anxious, or unusually cranky—especially between meals.
Why it happens: Blood sugar highs and lows can disrupt neurotransmitters, making it harder to stay emotionally steady. Over time, chronic sugar intake can also contribute to inflammation, which is linked to depression.
What to do: Instead of reaching for sugar or strict carbs when hungry, try a protein-rich bite. Quick fixes like a handful of walnuts or a hard-boiled egg can help even out your mood.
You’re not sleeping well
What it looks like: Tossing and turning or waking up groggy no matter how many hours you sleep.
Why it happens: Sugary snacks too close to bedtime can spike blood sugar, interfering with your body’s ability to wind down, and disrupting your sleep cycles.
What to do: Trade late-night desserts for calming alternatives like herbal tea or a warm bath.
You feel “off,” but can’t pinpoint why
What it looks like: General sluggishness, inflammation, or just feeling less than your best.
Why it happens: Too much sugar can affect your energy, mood, and gut health in subtle ways, leaving you out of sync.
What to do: Take inventory of your sugar intake, especially from sneaky sources like sauces, dressings, and packaged snacks. Aim for no more than 25 grams of added sugar per day (the natural sugars in fruit and vegetables don’t count).
Reducing sugar even a little bit can have a big impact, helping you feel more energized, less bloated, and back in balance. And once you start to feel the difference in your mind and body, it’s easy to keep going. So, check in with yourself, and if you’re noticing any signs of sugar overconsumption, you’ll want to start making changes now.
