14 Signs You're Consuming Too Much Added Sugar

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        14 Signs You're Consuming Too Much Added Sugar
    Don’t ignore these sugar-related red flags.
By Ferozan MastJul 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Ferozan MastJul 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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        10 Signs You're Eating Too Much Sugar
    

        Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar
    
Unhealthy added sugars are hidden in many foods. “Much sugar is added to processed foods such as donuts, bread, candy, soda, fruit punch, sweet tea, and even condiments like ketchup and barbeque sauce,” says Johns Hopkins Health. “The result is that many people consume a large amount of added sugar that has no nutritional benefits. And too much added sugar can lead to health problems including high blood sugar, insulin resistance, metabolic syndrome, dental issues such as cavities, increased triglycerides, obesity and type 2 diabetes.” Here are 14 signs you’re consuming too much added sugar.
Craving More Sugar
Shutterstock
Eating too much added sugar can lead to a vicious cycle. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Katherine Masoud, APRN, tells Backus Hospital. “Our natural reaction is to reach for more sugar to get that energetic feeling back, which quickly becomes a vicious cycle.”
Weight Gain
Shutterstock
Too much sugar can cause weight gain. “Overall, the problem with too much sugar is that it tends to mean your diet will be high in calories (energy) and this can lead to putting on weight,” senior dietitian Victoria Taylor tells the British Heart Foundation. “Excess weight increases the chances of developing type 2 diabetes and heart and circulatory diseases.”
Depression
Shutterstock
Too much sugar can impact mental health, researchers say. “High sugar diets have a number of influences on our health but our study shows that there might also be a link between sugar and mood disorders, particularly among men,” says Anika Knüppel of the UCL Institute of Epidemiology and Health. “There are numerous factors that influence chances for mood disorders, but having a diet high in sugary foods and drinks might be the straw that breaks the camel's back.”
Dental Issues
Shutterstock
Too much added sugar can cause tooth decay. “The sugar reacts with the bacteria that lives in the mouth,” Dr Fadi Yassmin tells Bupa Dental. “It's the by-product of this that causes decay, the acid that rots the teeth. The more sugar you have, the more acid that's produced.”
Belly Fat
Shutterstock
Too much added sugar is linked to dangerous belly fat. “When we consume too much sugar the excess is converted to fat and stored,” PhD student So Yun Yi tells University of Minnesota School of Public Health. “This fat tissue located around the heart and in the abdomen releases chemicals into the body which can be harmful to health. Our results support limiting added sugar intake.”
Type 2 Diabetes
Shutterstock
Too much added sugar can lead to type 2 diabetes. “Added sugars contribute calories to the diet, but no essential nutrients. This is why we often hear added sugars described as ‘empty calories,’” Dr. Amy Morel L’Horset tells diaTribe. “For people with prediabetes or type 2 diabetes, their ability to efficiently move sugar from the bloodstream into the cells is often delayed due to insulin resistance. Keeping consumption of added sugar to small amounts is important for blood sugar management and overall health.”
Bad Sleep
Shutterstock
Too much sugar can ruin your sleep. “A diet high in sugar can cause restlessness and disrupt sleep,” Masoud says. “This often leads to a cycle where insufficient sleep increases cravings.”
Headaches
Shutterstock
Headaches could be a sign of too much added sugar. “Eating too much simple sugar may lead to headaches in certain individuals due to how rapidly simple or processed sugars are absorbed, leading to a rapid spike in blood sugar and then a rapid decline,” endocrinologist Dr. Rekha B. Kumar tells NewYork-Presbyterian - Health Matters. “This erratic blood sugar pattern can cause headaches, as opposed to consuming the sugar in complex carbohydrates, which are absorbed more slowly.”
Liver Issues
Shutterstock
Too much added sugar can cause health issues for the liver. “Excess sugar takes a toll on the liver, too,” according to NewYork-Presbyterian. “The quick sugar load causes a fast rise in blood sugar that can overwhelm the liver and lead to fatty liver and cirrhosis over time.”
RELATED: Lose Abdominal Fat in 90 Days with a Vegan Diet
Arthritis
Shutterstock
Too much sugar may cause inflammation and serious  joint issues. “Eating too much sugar can lead to inflammation, which can worsen joint pain and eventually lead to arthritis,” according to NewYork-Presbyterian.
Bad Skin
Shutterstock
Sugar can wreak havoc on your skin. “When you eat sugary foods, your blood sugar spikes,” Masoud says. “This causes inflammation and the secretion of sebum (an oily substance in your skin). That, coupled with inflammation, can lead to breakouts.”
Heart Issues
Shutterstock
Too much sugar can lead to heart disease. “Excess sugar's impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health. “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke.”
Always Tired
Shutterstock
Too much sugar can lead to constantly feeling tired. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Masoud says.
RELATED: 20 Foods That Accelerate Weight Loss, That Dietitians Swear By
Cellular Aging
Shutterstock/Robert Przybysz
Too much sugar may prematurely age you on the cellular level. “One could argue that eating too much sugar leads to aging due to increased stress on cells,” says Dr. Kumar. “This is not the typical outward aging, such as getting gray hair and wrinkles, but it takes cells a lot of work to metabolize sugar and this can cause ‘oxidative stress,’ leading to free radicals, which are implicated in the aging process.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Nutrition & Diet
        Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar
    

        Copyright Dr. Eric Berg DC/YouTube
    
By Christopher RobackFeb 05, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

            
                Before We Start What Counts as Sugar
            
            
        "I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

            
                The Surprising Truth About Starch
            
            
        Shutterstock"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

            
                Sign 1 Unexplained High Adrenaline
            
            
        Shutterstock
The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

            
                Sign 2 Frequent Infections
            
            
        Shutterstock"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

            
                Sign 3 Low Testosterone Levels
            
            
        Shutterstock"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

            
                Sign 4 Bleeding Gums
            
            
        ShutterstockIf you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

            
                Sign 5 Chronic Sinus Problems
            
            
        Shutterstock"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

            
                Sign 6 Persistent White Tongue
            
            
        Shutterstock
A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

            
                Sign 7 Premature Aging
            
            
        Shutterstock"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

            
                Taking Action Against Hidden Sugars
            
            
        ShutterstockRecognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

        
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Nutrition & Diet
        14 Signs You're Consuming Too Much Added Sugar
    

        Shutterstock
    
By Ferozan MastJul 23, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Unhealthy added sugars are hidden in many foods. “Much sugar is added to processed foods such as donuts, bread, candy, soda, fruit punch, sweet tea, and even condiments like ketchup and barbeque sauce,” says Johns Hopkins Health. “The result is that many people consume a large amount of added sugar that has no nutritional benefits. And too much added sugar can lead to health problems including high blood sugar, insulin resistance, metabolic syndrome, dental issues such as cavities, increased triglycerides, obesity and type 2 diabetes.” Here are 14 signs you’re consuming too much added sugar.
Craving More Sugar
Shutterstock
Eating too much added sugar can lead to a vicious cycle. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Katherine Masoud, APRN, tells Backus Hospital. “Our natural reaction is to reach for more sugar to get that energetic feeling back, which quickly becomes a vicious cycle.”
Weight Gain
Shutterstock
Too much sugar can cause weight gain. “Overall, the problem with too much sugar is that it tends to mean your diet will be high in calories (energy) and this can lead to putting on weight,” senior dietitian Victoria Taylor tells the British Heart Foundation. “Excess weight increases the chances of developing type 2 diabetes and heart and circulatory diseases.”
Depression
Shutterstock
Too much sugar can impact mental health, researchers say. “High sugar diets have a number of influences on our health but our study shows that there might also be a link between sugar and mood disorders, particularly among men,” says Anika Knüppel of the UCL Institute of Epidemiology and Health. “There are numerous factors that influence chances for mood disorders, but having a diet high in sugary foods and drinks might be the straw that breaks the camel's back.”
Dental Issues
Shutterstock
Too much added sugar can cause tooth decay. “The sugar reacts with the bacteria that lives in the mouth,” Dr Fadi Yassmin tells Bupa Dental. “It's the by-product of this that causes decay, the acid that rots the teeth. The more sugar you have, the more acid that's produced.”
Belly Fat
Shutterstock
Too much added sugar is linked to dangerous belly fat. “When we consume too much sugar the excess is converted to fat and stored,” PhD student So Yun Yi tells University of Minnesota School of Public Health. “This fat tissue located around the heart and in the abdomen releases chemicals into the body which can be harmful to health. Our results support limiting added sugar intake.”
Type 2 Diabetes
Shutterstock
Too much added sugar can lead to type 2 diabetes. “Added sugars contribute calories to the diet, but no essential nutrients. This is why we often hear added sugars described as ‘empty calories,’” Dr. Amy Morel L’Horset tells diaTribe. “For people with prediabetes or type 2 diabetes, their ability to efficiently move sugar from the bloodstream into the cells is often delayed due to insulin resistance. Keeping consumption of added sugar to small amounts is important for blood sugar management and overall health.”
Bad Sleep
Shutterstock
Too much sugar can ruin your sleep. “A diet high in sugar can cause restlessness and disrupt sleep,” Masoud says. “This often leads to a cycle where insufficient sleep increases cravings.”
Headaches
Shutterstock
Headaches could be a sign of too much added sugar. “Eating too much simple sugar may lead to headaches in certain individuals due to how rapidly simple or processed sugars are absorbed, leading to a rapid spike in blood sugar and then a rapid decline,” endocrinologist Dr. Rekha B. Kumar tells NewYork-Presbyterian - Health Matters. “This erratic blood sugar pattern can cause headaches, as opposed to consuming the sugar in complex carbohydrates, which are absorbed more slowly.”
Liver Issues
Shutterstock
Too much added sugar can cause health issues for the liver. “Excess sugar takes a toll on the liver, too,” according to NewYork-Presbyterian. “The quick sugar load causes a fast rise in blood sugar that can overwhelm the liver and lead to fatty liver and cirrhosis over time.”
RELATED: Lose Abdominal Fat in 90 Days with a Vegan Diet
Arthritis
Shutterstock
Too much sugar may cause inflammation and serious  joint issues. “Eating too much sugar can lead to inflammation, which can worsen joint pain and eventually lead to arthritis,” according to NewYork-Presbyterian.
Bad Skin
Shutterstock
Sugar can wreak havoc on your skin. “When you eat sugary foods, your blood sugar spikes,” Masoud says. “This causes inflammation and the secretion of sebum (an oily substance in your skin). That, coupled with inflammation, can lead to breakouts.”
Heart Issues
Shutterstock
Too much sugar can lead to heart disease. “Excess sugar's impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health. “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke.”
Always Tired
Shutterstock
Too much sugar can lead to constantly feeling tired. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Masoud says.
RELATED: 20 Foods That Accelerate Weight Loss, That Dietitians Swear By
Cellular Aging
Shutterstock/Robert Przybysz
Too much sugar may prematurely age you on the cellular level. “One could argue that eating too much sugar leads to aging due to increased stress on cells,” says Dr. Kumar. “This is not the typical outward aging, such as getting gray hair and wrinkles, but it takes cells a lot of work to metabolize sugar and this can cause ‘oxidative stress,’ leading to free radicals, which are implicated in the aging process.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        The 5 Biggest Mistakes People Make When Trying to Cut Back on Sugar
    

        Shutterstock
    
By Jeremy HorowitzNov 27, 2024
Jeremy Horowitz
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Cutting back on sugar is a powerful step toward better health and weight loss, but it’s not always straightforward. Many people unknowingly replace sugar with hidden sources, misunderstand nutrition labels, or make changes that feel unsustainable. These mistakes can sabotage your efforts and leave you feeling frustrated. By understanding the most common pitfalls and how to avoid them, you can successfully reduce sugar intake without sacrificing flavor or satisfaction. Here are the five biggest mistakes to watch out for when cutting back on sugar.
Replacing Sugar with Artificial Sweeteners
Shutterstock
Artificial sweeteners might seem like a good alternative, but they can lead to unintended consequences. They often increase cravings for sweet foods and disrupt the body’s natural response to sugar. Instead, focus on naturally sweet options like fresh fruit, which provide fiber and nutrients along with sweetness.
RELATED:  This Is Exactly How to Lose Body Fat This Year
Ignoring Hidden Sugars on Labels
Shutterstock
Sugar hides in many processed foods under names like fructose, maltose, or cane syrup. Many “healthy” products like granola bars or yogurt contain added sugars that can derail your efforts. Always read nutrition labels carefully and opt for products with minimal or no added sugars.
Going All In Too Quickly
Shutterstock
Eliminating sugar cold turkey can lead to withdrawal symptoms like headaches, irritability, and intense cravings. Instead, reduce sugar gradually to allow your body and taste buds to adjust. Start by cutting sugar in your coffee or swapping out sugary snacks for healthier options.
RELATED: 10 Simple Food Rules That Make Losing Weight Faster and Easier
Skipping Meals to Cut Calories
Shutterstock
Skipping meals can lead to extreme hunger and a stronger desire for sugary foods later in the day. Balanced, protein-rich meals help keep your blood sugar stable and reduce cravings. Focus on whole, nutrient-dense meals to support your sugar-cutting efforts.
Not Planning Ahead for Snacks
Shutterstock
Without healthy snacks on hand, you’re more likely to reach for sugary options when hunger strikes. Keep simple, low-sugar options like nuts, cheese sticks, or sliced vegetables available to curb cravings without added sugar. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        3 Easy Ways to Cut Out Sugar, According to Expert
    
christina_hedges/TikTok
By Leah GrothMar 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Should you cut sugar out of your diet? Christina Hedges (@christina_hedges) is an influencer and online health coach with hundreds of thousands of followers across various platforms. In her videos, she teaches her followers about health habits and tips to help with everything from weight loss to improving digestion. In one viral video, she reveals how to “cut out the sugar” from your diet in just two weeks. We also enlisted the help of The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her suggestions – and you might be surprised by her response. 
Avoid All Simple and Most Complex Carbohydrates, She Recommends@christina_hedgesIf you want to cut out sugar- heres how #sugar #sugaraddict #nosugar #cravings
“Disclaimer, this will be challenging and not for everyone,” she warms at the start of the clip. “Avoid all simple carbohydrates and most complex carbohydrates. For now, this includes fruits as they're high in sugar, except for avocados and berries,” she says. 
Here Is Why Carbohydrates Are Bad, She Sayschristina_hedges/TikTok
“Carbohydrates are glucose molecules put together differently. And as you know, the body has two forms of energy, fat, and carbohydrates,” she continues. 
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Need to Drink Lots of WaterShutterstock
“So what can you eat here?” She suggests starting by drinking “plenty of water, avoiding soda, juice, and coffee with cream or sugar.” 
She Suggests Eating These 12 FoodsShutterstock
She goes on to list “12 foods with little to no sugar,” starting with greens. “Organic kale with zero grams of sugar. Red meat such as beef, lamb, and organ meats with zero grams of sugar. Wild salmon with zero grams of sugar, chicken with zero grams of sugar, coconut oil, or extra virgin olive oil with zero grams of sugar. Pure butter with 0.1 grams of sugar per a hundred grams sauerkraut with 0.1 grams of sugar per ounce cheese with zero to 0.4 grams of sugar per ounce. Avocados with 0.4 grams of sugar eggs with 0.6 grams of sugar vegetables such as the ones listed above with zero grams of digestible carbs. Lastly, berries with four to 10 grams of sugar per a hundred grams,” she says. 
RDN Disagrees and Calls This “Unsustainable”dietdivatara/Instagram
Collingwood is not on board with Hedges’ advice. “This is not sustainable or healthy,” she says. “The diet recommended here is pretty strict and is eliminating entire food groups and way too low in carbohydrates to be healthy or sustainable.”
Related: Sadie Rigby in Workout Gear Reveals “How to Lean Out” 
Cutting Out Added Sugar Is Finechristina_hedges/TikTok
“Cutting out added sugar is fine and there is no negative to doing it other than just maybe going through some cravings at first,” she continues. “Cutting out all carbs and natural sugar can leave you with very little fiber (constipation and other digestive issues) and also will potentially leave you with very little energy.”
💪🔥Body Booster: Try eliminating added sugar from your diet for one week, and see if it makes a difference. 
Nutrition & Diet
        5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived
    

        Shutterstock
    
By Christopher RobackNov 28, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
For many of us, sugar is the hardest habit to break. It’s hidden in so many of the foods and drinks we consume daily, from breakfast cereals to salad dressings, and its addictive nature makes it difficult to give up. But reducing sugar doesn’t have to feel like a punishment. With the right strategies, you can cut back on sugar while still enjoying the foods you love and feeling satisfied. The key is to focus on balance, smart substitutions, and gradual changes that allow your taste buds to adjust over time. Whether your goal is to lose weight, feel more energized, or simply adopt a healthier lifestyle, these five easy rules can help you reduce your sugar intake without deprivation. Here’s how to take control of your diet and make sustainable, long-term changes for a healthier you.
RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving
Choose Whole Foods Over Processed Ones
Shutterstock
Processed foods are often loaded with hidden sugars, even in savory items like sauces and breads. Stick to whole foods like fruits, vegetables, lean proteins, and whole grains. These options not only have less sugar but also come packed with fiber and nutrients that keep you full and satisfied.
Read Nutrition Labels Carefully
Shutterstock
Hidden sugars can be found under names like fructose, dextrose, or cane syrup. Get in the habit of reading nutrition labels and choosing items with little to no added sugars. Look for products with a 1:1 ratio of sugar to fiber to help balance blood sugar and prevent cravings.
RELATED: Man Lost 140 Pounds With These 9 Meal Prep Tips
Sweeten Naturally With Fruits and Spices
Shutterstock
When you’re craving sweetness, reach for natural options like berries, apples, or pears. Spices like cinnamon, nutmeg, and vanilla extract can also add flavor without the need for sugar. For example, try adding cinnamon to your morning oatmeal or coffee for a naturally sweet boost.
Find Healthy Swaps for Sugary Treats
Shutterstock
Love desserts? Swap ice cream for frozen Greek yogurt topped with fresh fruit or trade candy bars for a handful of nuts with dark chocolate. These alternatives satisfy your sweet tooth while offering protein and fiber to keep you feeling full.
RELATED: The 8 Best Foods to Curb Cravings and Losing Weight
Cut Back Gradually
You don’t have to eliminate sugar all at once. Start by reducing the sugar in your coffee, switching to unsweetened drinks, or cutting portion sizes of desserts. Gradual changes allow your taste buds to adjust, making it easier to stick to your new routine without feeling deprived.
By incorporating these five rules into your daily life, you’ll naturally reduce sugar, improve your energy, and take control of your health—all while still enjoying the foods you love. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Foods to Eat and 5 to Avoid on Ozempic
    

        3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs
    

        Shutterstock
    
By Leah GrothMar 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you on Ozempic and aren’t sure what to eat? There are foods you should consume on a GLP-1 medication and others to avoid, explains a nutritionist. Madison Reeder, RD, is Director of Clinical Operations at ModifyHealth, a wellness brand focused on tackling dietary challenges through meal plans, especially by nutritionists and other health experts. They even offer meals specifically for people taking weight loss drugs. “GLP-1 medications like Ozempic mimic a naturally occurring hormone that helps regulate blood sugar, slow gastric emptying, and reduce appetite. This makes them highly effective for weight management and blood sugar control, but it also means that food choices play a big role in how well they work and how comfortable you feel,” says Reeder. “Eating the right foods can help sustain energy, support digestion, and minimize common side effects like nausea, bloating, or sluggish digestion. On the other hand, certain foods can exacerbate discomfort or make it harder to get the most out of your treatment. With so much conflicting information, it can be difficult to know what foods to choose.” Here are her 5 best and 5 worst choices for patients on GLP-1 medications.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Best: Lean Proteins
            
            
        ​16. TofuShutterstockProtein options like chicken, fish, tofu, eggs, and Greek yogurt “help preserve muscle mass, promote satiety, and stabilize blood sugar levels,” she says. “Leaner choices are also easier to digest while still providing essential nutrients.”

            
                Best: High-Fiber Foods
            
            
        I'm a Personal Trainer With a Flat Belly and Here's How to Get YoursShutterstock“Beans, lentils, chia seeds, berries, and whole grains support digestion and help maintain fullness, which is especially important as GLP-1 medications slow gastric emptying,” explains Reeder. “These foods also promote gut health and stable energy levels.”

            
                Best: Healthy Fats
            
            
        ​AvocadoShutterstock“Avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients for brain health and hormone balance while keeping you full. They also help with the absorption of fat-soluble vitamins,” she explains. 
RELATED:20 Possible Ozempic Side Effects

            
                Best: Hydrating, Nutrient-Dense Foods
            
            
        5 Ways to Speed Up Your MetabolismShutterstock“Cucumbers, watermelon, broth-based soups, leafy greens, and citrus fruits help maintain hydration,” Reeder states. This is important “since appetite suppression on GLP-1s can sometimes lead to mild dehydration,” she says. “These foods also provide key vitamins and minerals.”

            
                Best: Easily Digestible, Small-Portion Carbohydrates
            
            
        ShutterstockEasy, digestible, small portions of carbs are also helpful. “Quinoa, sweet potatoes, oatmeal, bananas, and brown rice are complex, fiber-rich carbs that provide sustained energy without overwhelming digestion, which can be slowed by GLP-1 medications,” she says. 

            
                Worst: Highly Processed, Greasy, or Fried Foods
            
            
        ShutterstockHighly processed foods are not good for GLP-1 patients. “Fast food, chips, fried chicken, pizza, and heavy cream-based sauces can be harder to digest, worsening nausea and GI discomfort. They also tend to lack essential nutrients,” says Reeder. 
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Worst: Carbonated Beverages
            
            
        What Happens When You Quit Soda, According to a NutritionistShutterstock/KmpzzzShe also recommends staying away from carbonated beverages. “Soda, sparkling water, beer, energy drinks, and seltzers can cause bloating and discomfort, which is exacerbated by the slowed digestion that comes with GLP-1 medications,” she says. 

            
                Worst: Sugary Foods and Drinks
            
            
        ​10. High-Calorie Coffee DrinksShutterstockSugary foods and drinks are also a no-no. “Candy, pastries, sweetened coffee drinks, juice, and ice cream can spike and crash blood sugar levels, potentially leading to increased fatigue, cravings, and digestive distress,” explains Reeder. 
RELATED:20 Things to Avoid While on Ozempic

            
                Worst: High-Fat, Heavy Dairy
            
            
        ShutterstockStay away from high-fat and heavy dairy products. “Creamy cheese, whole milk, ice cream, butter-heavy dishes, and fried cheese snacks can trigger nausea, bloating, and discomfort, especially when digestion is slowed,” she says. 

            
                Worst: Large Portions of Any Food
            
            
        ​Sign 2: Pain Under Right RibsShutterstockLarge portions of anything should be avoided. “Portion control is key! Eating too much at once—even of healthy foods—can lead to bloating, nausea, or feeling uncomfortably full for hours due to the slowed gastric emptying caused by GLP-1 medications,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        5 Fat Loss Hacks Trainer Wishes She Knew Sooner
    

        Copyright becgibbs.fitness/Instagram
    
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight? One expert claims to know some secret tricks. Bec Gibbs is an online coach and fitness trainer who helps “hard working Women 25+ lose weight & love their tone without complicated meal plans or spending hours in the gym.” She unveils some of her fat loss secrets in a new social media post. “5 Fat Loss Hacks I Wish I Knew Sooner,” she titled the post. 

            
                Consistency Over Perfection
            
            
        ​Meal PlanningShutterstockHer first hack is consistency over perfection. “Stick to your meal and workout plan for at least 2-4 weeks before judging your progress. Real change takes time!” she says. 

            
                Protein is Your Powerhouse
            
            
        ShutterstockNext, amp up your protein. “Make protein a staple at every meal. It keeps you fuller for longer, supports muscle recovery, and helps curb cravings,” she writes. 

            
                Move More Throughout the Day
            
            
        ​She Recommends Three 10-Minute Walks Per DayShutterstockMake sure to move throughout the day. “Beyond your workouts, try to add an extra 1.5-2k steps daily. Small bursts of movement add up and boost your metabolism,” she recommends.

            
                Hydrate to Elevate 
            
            
        ShutterstockNext, hydrate. “Increasing your water intake by just 500ml daily can help control hunger and keep your metabolism humming,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Prioritize Quality Sleep
            
            
        ShutterstockFinally, make sure to get enough sleep. “A good night’s sleep is non-negotiable. Aim for an earlier bedtime (yes, that means no scrolling in bed!) to aid recovery and optimize fat loss,” she says.

            
                Also, She Busts Some Fitness Myths, Including Daily Workouts
            
            
        ShutterstockIn another post, she tackles fitness myths you shouldn’t believe. The first one? “You need to work out every day to see results,” she says. “While consistency is key, rest is just as important. Your body needs recovery time to rebuild and grow stronger. Overtraining can lead to burnout and injury—rest days are essential for long-term progress and also if you set yourself an unrealistic workout goal you will never achieve it and give up!”

            
                Myth 2: Lifting Weights Will Make You Bulky
            
            
        ShutterstockMyth two is “You’ll get bulky from lifting weights,” she writes. “Ladies, fear not! Lifting weights won’t automatically make you bulky. It will, however, help you build lean muscle, boost your metabolism, and leave you looking toned and strong. Say goodbye to the “toning” myth—muscle is your friend!”

            
                Myth 3: The Scale Is the Best Measure of Progress
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockThe final myth? “The scale is the best measure of progress,” she says. “Weight isn’t the whole picture. Factors like muscle gain, water retention, and hormonal changes can affect the number on the scale. Focus on how you feel, your strength, and your performance—those are far more important indicators of progress.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Snacks to Help You Lose Belly Fat
    

        I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
    

        Copyright builtbydillonn/Instagram
    
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you given up snacking to lose weight? You don’t have to, according to an expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post he reveals snacks to stick to for weight loss. “Here are 10 of my favorite snacks that help me stay on track while still enjoying my food,” he writes. 

            
                Snacking Isn’t the Problem
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
“Snacking isn’t the problem—making the wrong choices is. No single food will burn belly fat, but having healthy snacks on hand can keep you consistent on your weight loss journey without feeling deprived,” he says. 

            
                Hippeas Chickpea Tortilla Chips
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
The first snack on his list is Hippeas Chickpea Tortilla Chips. “Made from chickpeas, these crunchy chips are packed with fiber and plant-based protein,” he says.

            
                Lesser Evil Himalayan Pink Salt Popcorn 
            
            
        
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A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
Another crunchy snack for fat loss? Lesser Evil Himalayan Pink Salt Popcorn. “Air-popped and made with organic coconut oil, this light and crunchy snack is a clean alternative to traditional popcorn,” he writes.

            
                Beanitos White Bean Chips
            
            
        
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A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
Beanitos White Bean Chips are also on his list. “High in fiber and protein, these chips are made from whole beans, giving them a unique texture and taste,” he says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                PopCorners Sea Salt Chips 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
PopCorners Sea Salt Chips are delicious and crunchy. “Made from popped corn, these chips deliver a satisfying crunch with fewer calories than regular potato chips,” he writes.

            
                Siete Grain-Free Tortilla Chips
            
            
        
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A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
If you love tortilla chips but want to shy away from grains, try Siete Grain-Free Tortilla Chips. “Made with cassava flour and avocado oil, these chips are a gluten-free, better-for-you alternative to traditional tortillas,” he says. 

            
                Chobani Zero Sugar Greek Yogurt
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A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
Greek yogurt is always a nice sweet but healthy treat. He recommends Chobani Zero Sugar Greek Yogurt. “A high-protein, no-added-sugar yogurt that’s perfect for a quick and filling snack,” he says.

            
                Whisps Parmesan Cheese Crisps 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
If you like cheese, try Whisps Parmesan Cheese Crisps. “Baked cheese crisps that pack a ton of protein with a salty, crunchy bite,” he says. 
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                RXBARs 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
As for protein bars, he recommends RXBARs. “Made with simple ingredients like egg whites, nuts, and dates, these bars are a natural source of protein and energy,” he writes. 

            
                Quaker Rice Cakes 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
If you loved rice cakes as a kid, grab Quaker Rice Cakes. “A low-calorie, crunchy snack that pairs well with peanut butter, Greek yogurt, or cottage cheese for added protein,” he says.

            
                Air-Popped Popcorn 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
The last item on his list is Air-Popped Popcorn (lightly salted). “A high-volume, low-calorie snack that satisfies cravings without overloading on fat or sodium,” he says. 
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