Signs Your Body Is Overloaded with Sugar and How to Reset Your Sweet Cravings in Winter

Do you dare to challenge yourself to control your daily sugar intake and protect your long-term health?

As the first chilly winds signal the approach of winter, our moods often darken. Even though winter only officially begins in December, the “winter blues” have quietly set in.

Dr. Emilie Steinbach, neuroscientist and founder of The Happy Neuron, explains that this phenomenon stems from a disruption in the brain’s serotonergic system, which produces serotonin, a neurotransmitter known as the “happy hormone,” which plays a key role in regulating mood. According to her, the lack of natural light in the fall and winter leads to a decrease in serotonin production, causing feelings of sadness and changes in eating behavior. “During this season, we tend to crave carbohydrates and sweets, because serotonin is also involved in appetite control. But the worrying thing is that these choices can actually exacerbate bad moods,” she shares.

Sugar – Ally or Enemy?

It’s hard to imagine a completely sugar-free diet. Sugar isn’t just found in cakes, ice cream, and candy; it’s hidden in countless everyday foods. But the question is: When should we stop and say “enough”?

The German Nutrition Society recommends that sugar intake should not exceed 10% of total daily energy intake. With an average adult needing 2,000 calories/day, that equates to about 50 grams of sugar per day. But is this too much or too little?

Do the math: just one can of Coca-Cola contains 39 grams of sugar, which is nearly the entire recommended daily allowance. The World Health Organization (WHO) offers similar advice, emphasizing that 50 grams is the upper limit, and that it’s best to keep your daily intake to no more than 25 grams. To put that in perspective, 25 grams is about the amount of sugar in a fruit yogurt or a small chocolate bar. But the worrying reality is that most of us consume much more than that. The average person consumes around 90 grams of sugar per day, which is nearly double (or even quadruple) the recommended amount.

The main reason is that most of us don’t realize the presence of sugar in our food. It’s not just found in sweets, candy, and soft drinks, but also in processed foods, from sauces to breads to breakfast cereals. Very often, the ingredient list on product packaging doesn’t directly name “sugar” but instead includes a variety of other terms, making it harder to recognize. Here are some of its common names:

Sucrose: The chemical name for common table sugar.
Glucose or glucose syrup: A form of dextrose, commonly found in processed foods.
Fructose: Fruit sugar, found in fruits and jam products.
Corn syrup (or high-fructose corn syrup): A highly processed sugar, common in soft drinks.
Maltose: Malt sugar, commonly found in bread and beer.
Dextrose: Another form of glucose.
Lactose: Milk sugar, found in dairy products.
Honey: Although considered natural, honey still contains a significant amount of sugar.
Agave, maple, or rice syrup: Alternative sweeteners are also sources of sugar.

Any ingredient that ends with the suffix “-ose” or has the words “syrup” and “sweetener” in it are different forms of sugar.

5 signs you're consuming too much sugar

1. Feeling hungry all the time and gaining weight uncontrollably

Although sugar is high in calories, the main reason you gain weight quickly is because of the way it affects satiety. When you eat too much sugar, you often feel hungry. Sugar causes a rapid increase in blood sugar levels, but because it lacks fiber, it does not maintain a feeling of fullness. As a result, you continue to eat, leading to excess calories and weight gain.

2. Skin “speaks”: Acne and unusual spots

Sugar not only increases insulin levels, but also activates the hormone IGF-1, a growth hormone similar to insulin. This increase in IGF-1 and insulin stimulates the sebaceous glands, promoting keratin production. The result is clogged pores, leading to acne and dermatitis. If you notice your skin becoming more irritable after days of eating too much sugar, it could be a warning from your body.

3. Cravings and Emotional Storms

A large amount of sugar causes a rapid increase in blood sugar, leading to a massive release of insulin. However, this does not simply return blood sugar to normal levels, but often pushes it below baseline, causing hypoglycemia. The result is extreme cravings and mood swings.

4. Weakened immune system and underlying inflammation

Normally, sugar is absorbed through the small intestine. But when consumed in excess, simple sugars like glucose and fructose cannot be processed, they pass into the large intestine, where bacteria consume them and thrive. These bacteria produce m-endotoxin (lipopolysaccharides), a toxin that can enter the bloodstream, causing inflammation inside the body and weakening the immune system. Although we don't see the effects immediately, this process silently damages the body from the inside.

5. Skin aging "silently" under the influence of sugar

It has been scientifically proven that consuming too much sugar produces advanced glycation end products (AGEs), which damage the collagen fibers in the skin. Collagen is severely damaged when its fibers – which should run parallel – start to cross due to AGEs. As a result, the connective tissue becomes rigid and brittle, losing its elasticity and suppleness.

Not only that, excess sugar also reduces the body's natural regeneration ability, causing collagen degradation to occur more quickly.

How to break this repeating cycle?

Did you know that an essential amino acid, tryptophan, plays an important role in the synthesis of serotonin – a neurotransmitter that brings happiness? By simply providing enough tryptophan through food, we can stimulate the body to naturally produce serotonin, which helps control appetite and improve mood effectively. Foods rich in tryptophan include: meat, fish, eggs, milk, legumes (green beans, dried beans, soybeans, edamame), seeds and grains (barley, oats, millet, ...) along with spirulina, cocoa, and tofu.

Prioritize animal protein for breakfast and lunch
Animal proteins are a richer source of tryptophan than plant proteins, so choose meat, fish, eggs, or dairy products like ricotta and mozzarella for these two main meals.
For vegetarians or vegans, it is necessary to diversify plant-based protein sources by combining beans, nuts, grains and spirulina to ensure the body receives enough tryptophan.
Supplement carbohydrates in the evening
Switch to carbohydrate-rich foods later in the day and reduce protein intake. Carbohydrates help transport tryptophan to the brain, which can help reduce cravings and improve sleep. A carbohydrate-rich snack, such as a portion or two of fruit, is a good choice for the afternoon.
Light but effective dinner
Focus on vegetables, small amounts of complex carbohydrates (like oats, millet or barley), and limit animal protein. This helps optimize tryptophan metabolism, leading to a more restful and pleasant evening.

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