Feeling Sluggish? It Could Be Too Much Sugar

You wouldn't spoon 17 teaspoons of sugar into your morning coffee—but odds are, you're eating that much every day without realizing it. That’s the current average for American adults, and it adds up fast: a little in your yogurt, some in your salad dressing, maybe more in your “healthy” granola bar.

Sugar hides in plain sight. It’s sweet, comforting, and—when eaten in excess—surprisingly good at making us feel awful. From sluggish energy and moody crashes to breakouts, bloating, and even brain fog, sugar has a way of showing up in our bodies long before it’s flagged in our bloodwork.

So, how do you know when you've crossed the line from "just a treat" to too much? The signs might be more familiar than you think.

Understanding the Role of Sugar—and When It Becomes a Problem

Sugar is often vilified, yet it plays a critical role in the human body as a primary source of energy. Naturally occurring sugars—such as fructose in fruit and lactose in dairy—are less concerning because they come bundled with beneficial nutrients like fiber, vitamins, and minerals.

The issue lies with added sugars, which are introduced during food processing or preparation. These include not only refined white sugar, but also so-called “natural” sweeteners like honey and maple syrup. While they may seem more wholesome, they still contribute extra calories with little to no nutritional benefit.

According to the Dietary Guidelines for Americans, the average American consumes about 270 calories—or 17 teaspoons—of added sugars each day. That far exceeds the recommended daily limit of 10% of total calories, which equals roughly 12 teaspoons for a 2,000-calorie diet. The American Heart Association recommends even stricter limits: no more than 6 teaspoons daily for women and children over age 2, and 9 teaspoons for men. For infants and toddlers under age 2, no added sugars are recommended at all.

In short, while sugar itself is not inherently harmful, excessive intake of added sugars is a well-documented risk factor for numerous health problems. Recognizing the signs of overconsumption is the first step toward protecting your long-term health.

Signs You Might Be Eating Too Much Sugar

Sugar doesn’t always show up where you’d expect. With more than 60 names on food labels—like cane juice, maltodextrin, or agave nectar—it can sneak into your diet even when you're trying to make healthy choices. And because added sugar often takes the place of more nourishing foods, it can throw your whole system off balance.

If you've been feeling off and can’t quite put your finger on why, your sugar intake could be part of the problem. Here are some signs your body might be getting more than it needs:

1. You're Always Hungry (Even After Eating)

Sugary foods don’t fill you up the way protein, fiber, and healthy fats do. They spike your blood sugar fast, then drop it just as quickly—leaving you hungrier than you were before. If you’re constantly reaching for snacks or feeling unsatisfied after meals, sugar could be a culprit.

2. You Crash Midday

That sugar rush feels good for a moment—but it’s usually followed by a crash. If your energy tanks after lunch or you need something sweet to “keep going,” your blood sugar may be on a rollercoaster.

3. Your Mood’s All Over the Place

Big swings in blood sugar can mess with your mood. Irritability, anxiety, or even that edgy, hangry feeling can creep in when your brain isn’t getting steady fuel.

4. You're Craving Sweets More Often

The more sugar you eat, the more your brain wants it. Sugar taps into your brain’s reward system, and over time, it can train your body to crave it like a habit. That makes it harder to feel satisfied with naturally sweet foods like fruit.

5. Your Skin’s Breaking Out (or Aging Fast)

Sugar can trigger inflammation in the body—and that includes your skin. Breakouts, redness, or even early wrinkles can be signs that your sweet tooth is affecting more than your waistline.

6. Your Sleep Is Off

Eating a lot of sugar, especially later in the day, can mess with your sleep. Blood sugar spikes and crashes may cause you to wake up during the night or have trouble falling asleep in the first place.

7. You’re Struggling to Focus

Feeling foggy or forgetful? High sugar intake has been linked to trouble concentrating and slower cognitive function. If you’re zoning out more than usual, it could be worth taking a closer look at your diet.

8. Your Gut Feels Out of Whack

Too much sugar can throw off the balance of bacteria in your gut, leading to bloating, cramping, or other digestive issues—especially if you’re not getting enough fiber to balance things out.

9. Your Joints Ache

Chronic inflammation from high sugar intake can make joint pain worse. If you have arthritis or other inflammatory conditions, a sugar-heavy diet might be making symptoms harder to manage.

10. Your Blood Pressure’s Up

Added sugars—particularly from sodas and sweetened drinks—have been linked to high blood pressure. It’s not just about salt anymore; sugar is now recognized as a player in heart disease risk too.

11. You’re Getting More Cavities

Sugar feeds the bacteria in your mouth, which then produce acid that erodes tooth enamel. More sugar means a higher risk for cavities and gum problems, even if you're brushing regularly.

12. Nothing Tastes Sweet Enough Anymore

If fruit or lightly sweetened foods don’t taste satisfying, your taste buds may have adapted to high sugar levels. This can create a cycle where you crave more sugar just to experience the same sweetness.

Noticing a few of these signs? It doesn’t mean you need to quit sugar cold turkey—but it might be time to rethink how much you're getting and where it’s coming from.

How Much Sugar Is Actually Too Much?

You might not think of yourself as someone who eats “a lot” of sugar—but chances are, you’re eating more than you realize. That’s because added sugar hides in everyday foods, even the ones marketed as healthy. So what does too much really mean?

According to the Dietary Guidelines for Americans, no more than 10% of your daily calories should come from added sugars. For someone eating a 2,000-calorie diet, that’s about 50 grams—or roughly 12 teaspoons of sugar per day.

But the American Heart Association (AHA) takes a stricter stance:

• Women: no more than 25 grams (6 teaspoons) per day
• Men: no more than 36 grams (9 teaspoons) per day
• Children over 2: also capped at 25 grams

To put this in perspective:

• A 12-ounce can of regular soda = about 10 teaspoons of sugar
• A single store-bought muffin or granola bar = 4 to 6 teaspoons
• Flavored yogurt = 5+ teaspoons
• Bottled salad dressing = 2 to 3 teaspoons per serving

See how quickly it adds up?

Even if you skip dessert, sweetened beverages, packaged snacks, and condiments can tip you over the limit before dinner. And unlike natural sugars found in fruit or dairy—which come packaged with fiber, vitamins, and minerals—added sugars offer calories with little to no nutritional benefit.

If you're eating balanced meals and sticking to mostly whole foods, you're likely on track. But if processed foods and sweetened drinks are a regular part of your routine, it may be time to start checking labels. Sugar by any name—whether it's cane juice, corn syrup, agave, or brown rice syrup—counts toward your daily total.

The goal isn’t to cut sugar out entirely. It’s to stay within limits that support your energy, mood, and long-term health—without feeling deprived.

Smart Swaps: Cutting Back Without Feeling Deprived

Cutting back on sugar doesn’t mean you have to eat like you’re on a cleanse or give up everything you enjoy. Small, sustainable swaps can go a long way—especially when they don’t feel like a sacrifice. The goal isn’t perfection—it’s progress you can live with.

Here are a few no-fuss, high-impact ways to reduce added sugar without feeling like you’re missing out:

🥣 Swap Flavored Yogurt for Plain + Fresh Fruit

Flavored yogurts often pack 12 to 18 grams of added sugar per serving—basically, dessert disguised as breakfast. Instead, go for plain Greek yogurt and mix in your own fruit. Add a handful of berries, a drizzle of honey (if needed), or a sprinkle of cinnamon. You’ll get the same creaminess and flavor with far less sugar—and more fiber, too.

☕ Flavor Coffee with Cinnamon or Vanilla Instead of Sugar

Skip the sugar packets and flavored creamers (many have as much sugar as a candy bar). Try a dash of cinnamon, a splash of unsweetened vanilla almond milk, or a few drops of vanilla extract. These options add natural warmth and sweetness without spiking your blood sugar.

🥤 Choose Sparkling Water with Lime Over Soda

Craving fizz? Ditch the cola and try sparkling water with fresh citrus slices or muddled berries. If you’re transitioning off soda, start with a naturally flavored option (just check for “no added sugars” on the label). You’ll satisfy that bubbly craving without drinking your day’s worth of sugar in one sitting.

🍫 Satisfy a Sweet Tooth with Dark Chocolate or Dates

Instead of reaching for milk chocolate or cookies, try a square of dark chocolate (look for 70% cacao or higher) or a Medjool date with almond butter. These options are naturally sweet, satisfying, and contain antioxidants or fiber—not just empty calories.

🍞 Be Label-Savvy with Bread and Condiments

Many breads and condiments sneak in sugar where you least expect it. Switch to sprouted grain or whole grain breads with no added sugars (check the ingredients list). And for condiments like ketchup, barbecue sauce, or salad dressings, look for unsweetened versions—or better yet, make your own at home using vinegar, olive oil, and herbs.

🍨 Make Your Own Frozen Treats

Store-bought ice cream and popsicles are often sugar bombs. Try blending frozen banana slices with a splash of milk for a creamy, ice-cream-like treat, or freeze Greek yogurt mixed with fruit into popsicle molds. It’s a fun way to indulge—without the sugar crash.

These swaps aren’t about restriction—they’re about taking back control of your sugar intake without feeling like you’re punishing yourself. When you upgrade your habits in a way that still tastes good, the changes actually stick.