The Sweet Truth: The Positives & Negatives of Sugar in Our Diet

Sugar—it’s in everything from our morning coffee to our favourite comfort foods. While it provides a quick source of energy, excess consumption can lead to a variety of health concerns, especially when it comes to mood, sleep, and menopause. So, how much sugar is too much, and how does it affect our bodies? Let’s break it down.

The Positives of Sugar

1. Quick Energy Boost – Sugar is a fast-acting source of energy, making it useful for athletes or those needing a quick pick-me-up.
2. Supports Brain Function – Glucose is the primary fuel for the brain. In moderation, it can help with focus and mental clarity.
3. Natural Sugars Provide Nutrients – Naturally occurring sugars in fruits, vegetables, and dairy come with fibre, vitamins, and minerals, making them a healthier choice.

The Negatives of Sugar

1. Weight Gain & Metabolic Issues – Excess sugar consumption leads to fat storage, insulin resistance, and an increased risk of obesity and Type 2 diabetes.
2. Mood Swings & Anxiety – Sugar spikes can cause highs and lows in energy, leading to irritability, anxiety, and mood swings.
3. Disrupts Sleep Patterns – High sugar intake, especially before bed, can lead to restless sleep, difficulty falling asleep, and disrupted circadian rhythms.
4. Inflammation & Chronic Disease – Sugar triggers inflammation, which is linked to conditions like arthritis, cardiovascular disease, and autoimmune disorders.
5. Hormonal Imbalances in Menopause – Sugar affects estrogen and insulin levels, worsening menopause symptoms such as hot flashes, mood swings, and fatigue.

How Much Sugar is in Common Foods?

The World Health Organization recommends limiting added sugars to no more than 6 teaspoons (25g) per day for women and 9 teaspoons (36g) per day for men. Yet, many common foods contain hidden sugars :

• Flavored Yogurt (1 small tub) – 18g (4.5 teaspoons)
• Granola Bar – 12g (3 teaspoons)
• Fruit Juice (250ml glass) – 22g (5.5 teaspoons)
• Soft Drink (375ml can) – 39g (9.75 teaspoons)
• Tomato Sauce (1 tablespoon) – 4g (1 teaspoon)

The Link Between Sugar, Mood, Sleep & Menopause

Sugar & Mood 🧠

Sugar initially provides a serotonin boost, giving a temporary “high,” but once insulin kicks into lower blood sugar levels, energy and mood crash. This cycle can lead to increased anxiety, irritability, and even depression over time.

Sugar & Sleep 😴

Consuming high amounts of sugar, especially in the evening, can lead to poor-quality sleep. Sugar affects melatonin production, disrupts the body’s natural sleep-wake cycle, and can increase nighttime awakenings.

Sugar & Menopause 🌿

During menopause, hormonal changes already impact mood, sleep, and metabolism. High sugar intake worsens insulin resistance, increases hot flashes, and contributes to weight gain around the midsection. Cutting back on sugar can help stabilize blood sugar levels, reduce inflammation, and improve hormonal balance.

Tips to Reduce Sugar Intake

• Read Labels Carefully – Check for hidden sugars in packaged foods.
• Choose Whole Foods – Prioritise whole fruits, vegetables, and healthy fats.
• Swap Sugary Drinks – Replace soft drinks and juices with herbal teas or sparkling water.
• Balance Blood Sugar – Eat protein, fibre, and healthy fats with each meal to avoid spikes.
• Mindful Treats – If you want something sweet, opt for dark chocolate (85%+), cinnamon-spiced nuts, or homemade sugar-free desserts.

Final Thoughts

Sugar isn’t inherently bad—it’s the overconsumption of added sugars that leads to negative health effects.  By being mindful of sugar intake, especially during menopause or if experiencing mood and sleep issues, you can take control of your health and feel your best. If you’re struggling with sugar cravings, energy crashes, or hormonal imbalances, a naturopathic approach can help.

📅 Book a consultation with me at North Gosford to create a personalised plan for reducing sugar, balancing hormones, and improving your overall well-being. Let’s work together to make sustainable, healthy changes! 🌿💛