Problem: You have trouble falling asleep and staying asleep
There is an old myth that sugar makes people, especially children, hyperactive. While this isn’t true, sugar can give you a brief burst of energy followed by a crash due to changes in glucose levels. These blood sugar fluctuations may also make it difficult for you to fall asleep. In a large study, middle-aged women who ate a diet high in sugar were more likely to have sleep problems such as insomnia. The refined sugars added to many baked goods and sodas have a greater impact on sleep than the natural sugars found in fruits and other unprocessed foods. Another study found that healthy people who ate a high-fat diet had poorer sleep quality than those who ate less sugar and more fiber.
The solution: Read labels to find hidden sugars that may be causing sleep problems
Reducing your sugar intake can help you get better sleep. When you probably think of cutting candy and cookies, refined sugar pops up in some surprising places. When you’re trying to cut down on sugar, be sure to read nutrition labels to check for “hidden” sugars. Some names of sugars that may appear on ingredient lists are:
Anything that ends in “ose” : glucose, fructose, glucose, maltose, sucrose, lactose, galactose
Syrups: High fructose corn syrup, golden syrup, honey, molasses, agave nectar, rice syrup, malt syrup
Sugar: ethyl maltol, maltodextrin, dextrin, sucrose
Another important note: You shouldn’t only look for added sugar in desserts. Most processed foods have refined sugars added to them. Breakfast cereals are often high in sugar and include “healthy” options such as rice flakes and raisin bran. Many condiments, such as ketchup, barbecue sauce, and salad dressings, are high in sugar. Don’t forget the drinks. Fruit juices, sports drinks, sodas, and alcoholic cocktails are all major sources of sugar that people may not notice.
Problem: Your moods are changeable
Sugar has a big effect on the brain. So it’s no surprise that eating too much can ruin your mood. Some studies have found that high blood sugar levels can affect hormones and mood. Other studies have linked sugar crashes to low mood. In the longer term, several studies have suggested a possible link between high-sugar diets and depression and other mood disorders. One study found that women with high sugar intake had the highest rates of depression, while women with low sugar intake had the lowest rates of depression. The exact cause is unknown.
High sugar intake has been linked to inflammation, which in turn has been linked to depression risk. Eating sugar also affects dopamine-releasing cells. Dopamine is a neurotransmitter, a chemical that brain cells use to communicate, and plays an important role in mental health. Some simple sugars, including glucose and fructose, also affect the production of BDNF, a molecule that is essential for brain function. Low BDNF levels have been linked to depression.
