7 Signs you are eating too much sugar

Better Body Programme in London - The Better Body Guru

We all eat too much sugar, but how much is too much? 

Do you have any of these symptoms? And if you do it may be you are eating too much...


I love my morning cup of coffee just as much as you do. BUT I’m not reliant on it to function — and more than 8-to 10-ounces for me is plenty. On the other hand, I’ve worked with countless people who are dependent on a minimum of 2-to 3 cups of coffee (really, more like 40+ ounces) before they can even tackle their email inbox, and are repeat offenders throughout the day with cans ok coke (diet or regular), coffee shop cocktails and energy drinks. Your body fighting the daily 3pm nap session is not just a sign that you’re tired.

It may be that your diet needs a break from sweets (especially hidden ones). When you consume sugar, it is quickly digested and raises blood sugars rapidly. But it’s also a great example of, “what goes up must come down,” as your blood sugars will do just that — plummet.

This energy crash leaves your body in distress and in need of insta-energy. Enter: caffeine (or craving for more sugar). First off, down a glass or two of water first, as this will be your biggest energy boost. If you still need a pick-me-up, tea could be a great option without the repercussions later.


Did you know your bedtime snack and/or ‘nightcap’ may be to blame for your midnight trip to the bathroom? As previously mentioned, when we consume sugar, it causes our blood sugars to quickly increase, and then drop. When we eat snacks before bed (especially ones not balanced out with protein and/or healthy fats), our low blood sugars are felt during the night and our body’s response is to correct it. So while you may be thinking it is your bladder waking you, it’s actually that blood sugar rollercoaster ride you’re on. Better nighttime snacks to help curb the wake-up calls could be berries and greek yogurt, cheese and olives, or veggies with hummus or guacamole.


How many of you have tried every cream, face wash, body lotion, and maybe even every prescription under the sun, and still those pesky skin issues are the thorn in your side? What if I were to tell you that how you look on the outside is largely dependent on what is going on inside your body—and that depends on what food or “food” you put in your mouth.

How your skin displays your internal health could be in a variety of ways: rashes, itchy skin, eczema, psoriasis, hives, acne, etc. Rather than stopping by the beauty counter or healthcare aisle for your next remedy, visit your grocery store instead. Opting for omega-3 fatty acids, vitamins, antioxidants, and ample water intake in addition to nixing your sugar intake, may be just your ticket to relieved complexion.


Now, this symptom is one that resonates with me the most. As a nutritionist and health professional, I do aim to stick to the 80/20 rule and am mindful (for at minimum 80%) of my food choices each day. However, I’m also human and enjoy holidays, parties, etc.

After your summertime holiday for example, you begin to feel bigger than you did before, or more bloated than usual. Normally this ahooens after you’ve eaten to much or too much sugary foods or foods you feel may not be “the best food choice for you.”

Being more mindful of your eating habits though, will significantly help you see what foods you tolerate best and remind you that while your eyes tell you dessert is necessary, your gut wuill tell you differently.

You may even notice a difference in consuming sugar vs. artificial sweeteners—it’s quite common in fact.


This may be the typical, “I crave sweets ALL day!” Or maybe you’ve noticed lately that your taste-buds don’t seem to be working on all cylinders, and foods that once were loaded with flavor just taste so-so now. The more pre-made and pre-packaged foods you consume, (i.e. boxed dinners, cereals, pastas, condiments, pasta sauce, etc.) the greater your intake of sugar.

Take a peek at your ketchup, peanut butter, salad dressing and fruit juice. It doesn’t take long for these added foods in your daily intake to add up to the equivalent of a few cans of pop! This overexposure leads to increased cravings and needing more sugar to taste ‘sweet.’


Are you one that always feels sick and run down? Always have the sniffles, cough, and/or congestion? This could be due to many factors. But one you may not have thought of is the crud you’re dealing with may be from the crud you’re eating (a.k.a. sugar).

Excess sugar intake may actually depress your immune system, and therefore make you more susceptible to colds, bacteria and viruses. As we know, excess sugar increases inflammation in our body. Our immune system’s first response is to “put out the fire” and handle the inflammation, rather than fight off the cold. Simply put, when you overconsume sugar, (whether it be from sugary drinks, candy, cake or other processed carbs) your immune system may feel the consequences.


Want some great news? It may require a little bit of dedication, but that joint pain you may have been dealing with (some of you for years) may be mitigated. However, it won’t be from that over-the-counter medication you’ve been popping. Aches and pains in our joints are most often a result of inflammation. What is often a primary cause of inflammation? Sugar! I’ve had countless clients come to me in despair and feeling defeated by their aches and pains that they have just had to “deal with.” By making minor tweaks to their nutrition, and being diligent in sticking with their plan, they were able to significantly decrease, if not eliminate, their joint pain. Try swapping processed carbohydrates for veggies and fruits as much as possible. Replace soda with sparkling water and turn to healthy fats such as omega-3 to further decrease inflammation. This is where a daily dose of a quality fish oil supplement can really help!

You may at this point be feeling like “Yes! Those symptoms are all totally me! Now what?” For starters, be mindful of what you consume. Keep it easy and don’t over complicate this activity. Put pen to paper and record what you eat for the next 2-to 3 days. Assess how much of each meal is carbohydrate, protein and healthy fat.

Next, assess what you add or eat that is really needed? Aim for your meals to look like this. When you ensure you’re having ample healthy foods, you’ll start to crowd out the sugar. I do my best when I make the decision to do a jump-start and restart my metabolism with a 14-or 30-day clean-sweep a few times throughout the year. Kick the sugar and free yourself of these nasty symptoms that could be avoided.


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