5 Signs You Need to Decrease your Sugar Intake

Hey Angels and Alphas,

Did you know 74 percent of all the items (even those you’d usually consider nutritious) in your local grocery store contain added sugar? 

Whether you never stop by the bakery or snack down on some chocolate bars, it’s very much likely that you’ll probably eat more sugar than you realize. 

Natural sugars found in things such as dairy and fruit are usually accompanied by fiber. Fiber helps slow down your digestion and prevents pesky blood sugar crashes. Not to mention, the added fiber offers a ton of vitamins and minerals to your body. Moreover, massive sources of added sugar such as candy, cakes, cookies, cereal, and more, usually don’t contain any of these healthy ingredients. 

And you also have other sources of added sugars out there like yogurt, hamburger buns, meat, chicken, things you would never associate with sugar.

The AHA recommends limiting your added sugar intake to no more than 9 teaspoons of sugar for men and 6 teaspoons for women. This is roughly the amount of sugar you’d find in 12 ounces of soda. That being said, the average American still consumes over 70 grams of sugar a day. 

Today, we’ve compiled a list of signs you can use to gauge whether you’re eating too much sugar. Let’s get started.


When you eat something that contains sugar, this activates the reward center of your brain and makes you want more. The brain then adapts to the dopamine (or feel-good chemicals) that are released when you consume sugar. 

The problem is that, over time, you may start needing more and more sugar to experience that same pleasurable feeling. The same way you would build a tolerance to alcohol and need more and more alcohol to feel buzzed. This can lead to a vicious cycle that holds you on sweets and makes you feel like you’re downright addicted to sugar.


Do you find yourself reaching for a quick, sugar-rich snack whenever you want to power through a deadline? When the sugar hits your bloodstream, this makes your blood sugar levels spike, giving you a boost of energy. But since added sugar isn’t packaged alongside the same healthy nutrients such as fiber and protein, this results in a blood sugar crash that zaps you of your energy. 

If you have a sugary breakfast and then you eat something sweet with your lunch, your entire day will likely be a series of drops and spikes. This will cause you to rely on sugar whenever you start feeling sleepy.


Whether you’re drinking sugary drinks, soda, fancy coffee shop concoctions, or any other sugar-rick drink, you should know they do almost nothing to promote fullness. This leads to a calorie surplus that ultimately promotes weight gain.

Additionally, when you regularly consume processed foods instead of whole foods such as fruits, veggies, nuts, and whole grains, you’re basically asking to gain weight. Processed food is very high in sugar and low in fiber. This makes it very easy for you to over-consume processed foods. This, in its own right, leads to a caloric surplus and a larger waistline. 


People who regularly consume foods high in sugar tend to feel hazy, unable to focus, and confused. This is also known as brain fog. It makes you feel lethargic and less attentive when you’re consuming lots and lots of sugar. Sometimes, you might not even realize you’re in a brain fog until you cut back on your consumption of added sugar. The difference in overall energy levels can be extremely noticeable if you suddenly go from eating a high-sugar diet to a diet full of plants and whole foods.


Research out there has suggested that people who consume tons of sugar are more likely to feel depressed and anxious. Since sugar plays a role in the inflammatory process, and it has been thought to be involved in depression, the connection here is clear. 

There’s also a massive association between the healthfulness of your gut and the different disorders that affect your mood. Bacteria which resides in your gut produces neurotransmitters such as dopamine, serotonin, and norepinephrine, all of which are directly involved in the regulation of your mood. While a sugary diet will hurt your gut health, a diet full of whole foods will positively influence your mood.

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