You’re Addicted To Sugar: How Sugar Can Diminish Your Health

Do you have a sweet tooth? If so, it may be costing you more than you think. But even if you don’t have a sweet tooth and don’t consider yourself someone who likes sugary foods, you may be unknowingly addicted to sugar. Many foods that you wouldn’t expect contain high amounts of sugar that spike your blood sugar and keep you coming back for more.

We’ll get into that and more below, but first…

Is sugar actually addictive?

The short answer is yes.

Sugar activates reward centers within your brain that make you want more. This is despite the negative consequences of sugar, like weight gain, headaches, hormone imbalances, and more. As you continue to consume sweets, these neuropathways in your brain are reinforced, and you become hardwired to crave sugar, building up a tolerance like any other drug.

In fact, researchers claim that sugar can be even more addictive than cocaine.

And they’re not just saying this to be dramatic. There is actual research to back these claims up:

➡️ Research out of Connecticut showed that cookies activate more neurons in the pleasure center of the brain than cocaine. [1]

➡️ A 2008 Princeton study found that rats can become dependent on sugar, exhibiting several characteristics of addiction, including cravings, binging, and withdrawal. [2]

➡️ Research from France confirmed that the rewards experienced by the brain after consuming sugar are even “more rewarding and attractive” than the effects of cocaine. [3]

If you’re now telling yourself that sugar is just a part of food, and just because something is addictive, doesn’t necessarily mean that it’s harmful. And while that’s a fair assessment, sugar isn’t bad for you because it’s addictive. It’s bad for you because it’s bad for you. The fact that it’s addictive is just the icing on the cake, pardon the phrase.

Shortly, we’ll cover eleven ways sugar is harmful to your health, but first, we want to share just how prevalent sugar is in the foods you eat that – even if you don’t think you’re a sugar person – you’re eating more sugar than you think on a daily basis.

You’ll find that the foods you keep returning to seem so good to you because they’re secretly loaded with sugar…

The secret prevalence of sugar

You wake up and have a morning coffee with granola and yogurt. You have a salad at lunch. An energy bar before hitting the gym after work. So far, sounds pretty healthy, right?

Well, the above is healthier than many diets. But, if not careful, it could contain way more sugar than you’d expect.

Yogurts can often contain more sugar than soda. Granolas and cereals are rife with sweeteners, with even healthy granolas containing up to 17 grams of sugar per serving, which is the amount in a sugary donut. If your morning cuppa is a latte on the go, that could be another 30 grams of sugar! Salad dressings are often loaded with sugar (especially if they’re labeled fat-free), and the energy in energy bars is often just high sugar.

It doesn’t sound like this is a sugary diet, but it actually starts to be once you break it all down.

Here are the top 15 foods that commonly contain hidden sugars:

1. Bread

Why: Many commercially produced breads (including whole wheat and multigrain) contain added sugars to enhance flavor or promote browning.
Sugar content: A slice of white or whole wheat bread can contain 1-3 grams of sugar. Specialty breads like “honey wheat” can have even more (up to 5-6 grams per slice).

2. Ketchup

Why: It’s made with tomatoes but also contains added sugar to balance the acidity and give it that sweet-tangy taste.
Sugar content: A single tablespoon of ketchup can have 4 grams of sugar. In a typical serving size (3 tablespoons), that’s 12 grams of sugar!

3. Yogurt (especially flavored)

Why: Many flavored yogurts, even if they are marketed as healthy, contain high amounts of added sugar to improve taste.
Sugar content: A cup of flavored yogurt can contain anywhere from 15-30 grams of sugar, depending on the flavor (some can go even higher).

4. Granola Bars

Why: Granola bars are often marketed as healthy snacks, but many contain added sugars to enhance flavor, texture, and preservation.
Sugar content: Some bars, especially those with chocolate, honey, or other sweeteners, can have up to 10-20 grams of sugar per serving.

5. Salad Dressings

Why: Many bottled salad dressings, especially creamy dressings like ranch, vinaigrettes, or honey mustard, contain added sugar to enhance flavor.
Sugar content: A 2-tablespoon serving of a typical store-bought dressing can contain 2-4 grams of sugar, though some can have more (especially “sweet” varieties).

6. Canned or Frozen Vegetables (with added sauces)

Why: Vegetables are naturally low in sugar, but canned or frozen versions often come with added sauces that contain sugars to improve taste and preserve the product.
Sugar content: Canned beans, for example, can have around 4-6 grams of sugar per serving. Some frozen vegetables with sauces may contain even more.

7. Tomato Sauce / Pasta Sauce

Why: Like ketchup, tomato sauce often contains added sugars to balance acidity, as well as to help preserve the sauce during shelf life.
Sugar content: A half-cup serving of pasta sauce can contain 6-10 grams of sugar, depending on the brand and recipe.

8. Canned Fruit (in syrup)

Why: Canned fruits are often packed in syrup to preserve them and enhance their sweetness.
Sugar content: A 1/2 cup serving of canned peaches or pears in syrup can have up to 15-25 grams of sugar. Even fruit packed in its own juice can have up to 12 grams of sugar per serving.

9. Condiments like BBQ Sauce or Teriyaki Sauce

Why: These sauces often rely heavily on sugar for flavor and consistency, as well as to caramelize when cooking.
Sugar content: A tablespoon of BBQ sauce can have around 4-7 grams of sugar, while teriyaki sauce can have up to 6 grams per tablespoon.

10. Frozen Dinners or Ready Meals

Why: Many frozen or packaged meals, especially those that are “pre-flavored” or involve sauces (like frozen Chinese or Italian meals), contain added sugars to boost flavor and preserve the food.
Sugar content: A typical frozen meal can have anywhere from 5-20 grams of sugar per serving, depending on the dish and its ingredients.

11. Cereal (even “healthy” ones)

Why: Many breakfast cereals, even those marketed as “whole grain” or “high fiber,” contain added sugars to enhance flavor.
Sugar content: Some cereals can have as much as 9-15 grams of sugar per serving. Even “healthier” cereals like oatmeal packets may have 5-10 grams of added sugar.

12. Fruit Juices (including 100% juice)

Why: While 100% juice doesn’t contain added sugar, it is still very high in natural sugars from the fruit itself. Many juices, especially blends, also have added sugars.
Sugar content: A typical 8-ounce glass of orange juice contains around 22 grams of sugar, even if it’s not sweetened with added sugar.

13. Cottage Cheese

Why: Some brands of cottage cheese, particularly the low-fat versions, add sugar to improve the taste and mask the tanginess.
Sugar content: A cup of low-fat cottage cheese can have around 6-8 grams of sugar. Full-fat versions typically have less sugar but may still contain some.

14. Protein Bars / Meal Replacement Bars

Why: These bars often use sugar alcohols, syrups, or added sugar to improve taste and texture.
Sugar content: Some protein bars can have 10-25 grams of sugar, depending on the flavor and the ingredients used.

15. Low-fat or Fat-free Snacks

Why: Many low-fat or fat-free products compensate for the loss of flavor from fat with added sugars.
Sugar content: Fat-free salad dressings, yogurt, or snacks may contain 5-15 grams of sugar per serving, depending on the product.

As you can see, completely avoiding sugar can be a huge challenge. So much so that it may feel hopeless. But trust us, cutting down on your sugar is well worth it. Especially once you see how bad it is for your health…

10 ways sugar is harming your health

The average adult in the United States consumes an estimated 17 teaspoons of added sugar every day. [4]

This has a detrimental effect on overall, long-term health, and experts believe that this overconsumption of sugar is one of the main causes of obesity. [5]

We’ll start our list below with weight, but it’s in no way the only way that your health is being harmed by sugar.

Below are 10 reasons why too much sugar is bad for you.

1. It causes weight gain

Increased obesity rates worldwide have been directly linked to added sugar, especially from sugar-sweetened beverages. [6]

These types of drinks, like sodas, juices, or sweet teas, are often loaded with a type of simple sugar called fructose. This sugar has been shown to not just add calories to your diet but disrupt hormones that regulate hunger, making you feel hungry even when you’re not. This, in turn, leads to even more calories and weight gain. [7]

Further research has directly linked sugary drinks to weight gain, an increased risk of type 2 diabetes, and an increase in visceral fat – a type of deep belly fat associated with conditions like diabetes and heart disease. [8, 9]

2. Increases risk of heart disease

Heart disease is the number one cause of death worldwide, and high-sugar diets have been directly linked to them.

A study involving more than 25,000 adults showed that those who ate more sugar had a greater risk of developing heart disease and coronary complications compared to those who ate less sugar. [10]

This is because sugar is terrible for the heart and can cause several complications.

High sugar can elevate several heart disease risk factors and other complications, including:

Obesity and high inflammation, blood sugar, triglycerides, and blood pressure [11]
Clogged arteries [12]
Increased risk of stroke [10]

3. May cause acne

You may have heard this one before. And while there can be many causes of acne, high sugar intake can certainly be a contributor.

Consuming sugary foods spikes blood sugar and insulin levels, leading to increased androgen secretion, oil production, and inflammation – all factors that contribute to acne development.

Research confirms this link. Studies have shown that those with low-sugar diets are at a reduced risk of developing acne, while those on high-sugar diets are at a higher risk. High-level studies with over 24,000 participants have also linked high sugar intake with acne. [13, 14]

4. Increases risk of type-2 diabetes

The prevalence of type-2 diabetes has more than doubled over the past 30 years and is estimated to keep climbing. Sugar plays no small role in this steep incline.

Research has shown that those who consume sugary drinks are more likely to develop diabetes. [15, 16]

Sugar increases many risk factors for diabetes, including high body fat, obesity, and insulin resistance.

5. Increases risk of cancer

Your risk of developing certain types of cancers can increase if you eat more sugar. The reasons for this are similar to the above: sugar makes you more likely to develop obesity and insulin resistance, which are both risk factors for certain cancers.

Reviews have found that increased sugar intake can raise your risk of cancer by 60-95%, with sugary beverage consumption raising the risk by up to 200%! [17]

Specific cancers linked to high sugar intake (specifically through sugar-sweetened beverages) include esophageal cancer and prostate cancer in men. [18, 19]

6. It can cause depression

A study of over 69,000 women found that those with the highest intake levels of sugar were significantly more likely to become depressed than those with the lowest intake. And a study following 8,000 men showed that those consuming 67 grams or more of sugar daily were 23% more likely to develop depression than those eating less than 40 grams per day. [20, 21]

Why does this happen?

High sugar intake has been linked to cognitive impairments, memory problems, and emotional disorders like anxiety and depression. [22]

Researchers believe that this is due to a chronic inflammation problem within the body caused by sugar, as well as hormone imbalances, specifically with insulin and hormones within the brain’s reward system. [23]

7. It ages the skin

Poor food choices can make wrinkles appear sooner and deeper, cause the skin to sag, and make you more prone to blemishes or skin injuries.

Sugar can negatively affect how the skin ages in two main ways:

The formation of advanced glycation end products (AGEs), which are compounds formed by reactions between sugars and proteins within the body. They are thought to play a major role in skin aging.
Sugar damages collagen and elastin, the structural proteins that make up your skin and allow it to stretch and stay youthful.

8. It ages your cell

Speaking of aging, it’s not just your skin taking a hit.

Our cells naturally age as we get older, but research has shown that high sugar intake accelerates this process. [24]

One study on schoolchildren even showed that sugary drinks started aging their cells at an accelerated rate, even from their young age. [25]

9. It zaps your energy

We know what you’re thinking. Sugar gives you that bouncing-off-the-walls surge of energy. But this boost is fleeting.

A “sugar rush” is just that – a rush. Your blood sugar spikes, and if there’s no fiber or protein to help balance it out, there’s a sudden drop in blood sugar that leads to a “crash.”

These constant swings can lead to major fluctuations in energy levels.

One meta-analysis found that sugar lowered alertness after 60 minutes of consumption and increased fatigue 30 minutes after consumption. [26]

Adding protein or fat to any food with sugar is a great way to avoid this spike and crash.

10. It may cause fatty liver

High levels of sugar in the form of fructose overload your liver, which can lead to a condition called nonalcoholic fatty liver disease (NAFLD), a condition where there is excessive fat buildup in the liver.

For example, a study done on mice found that a long-term high-fructose diet led to the deterioration of the intestinal barrier, liver inflammation, liver tumors, and signs of fatty livers.

The same study showed that the effects were worse when the fructose was consumed from drink rather than food and in one sitting rather than spread over time. [27]

In humans, a study from 2015 on over 5,900 adults showed that those who drank sugary beverages daily had a 56% higher risk of developing NAFLD compared to people who did not. [28]

Cutting out sugar

As you can see, sugar has many lasting harmful effects on your health. You may be wondering how you can avoid it altogether. The unfortunate truth is that you can’t. And your body does need sugars to function. It’s added sugars that are the culprit.

Here at Purality Health, we want to help you avoid sugars in any way you can. Below is a list of 12 things you can do to lower your sugar intake and protect your health long-term.

And remember, as you get started, you’re more likely than not addicted to sugar. So, your body will feel the effects of lowering your intake, and it may be more challenging than you think.

1. Start with Awareness: Know Where Sugar Lurks

Track Your Intake:
Begin by tracking your daily food intake, especially processed foods, packaged snacks, and beverages, which are the most common sources of hidden sugars.

Read Labels: Always check nutrition labels and ingredient lists. Look for “added sugars” and be aware of the different names for sugar (e.g., corn syrup, cane sugar, honey, high-fructose corn syrup, agave nectar).
Mind Your Beverages: Even drinks labeled as “healthy” (like smoothies, fruit juices, and iced teas) can be loaded with sugar. Opt for water, herbal teas, or sparkling water.

2. Focus on Whole Foods and Minimize Processed Foods

Eat More Whole Foods:
The best way to lower your sugar intake is to focus on whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are naturally lower in sugar and higher in fiber, which helps regulate blood sugar levels.

Fruits: While fruits contain natural sugars (fructose), they also provide fiber, vitamins, and minerals. Focus on whole fruits rather than fruit juices, which can be concentrated and high in sugar.
Vegetables: Non-starchy vegetables (like leafy greens, cucumbers, and bell peppers) are low in sugar and high in nutrients.
Whole Grains: Opt for whole grains (like oats, quinoa, and brown rice) instead of refined grains (like white bread and white pasta), which can spike blood sugar levels.

3. Plan Meals to Avoid Sugar Cravings

Balance Your Meals:
Eating balanced meals with a good mix of protein, healthy fats, and fiber-rich carbs helps stabilize your blood sugar and prevents those sugar cravings from sneaking up on you.

Protein: Include sources like lean meats, eggs, tofu, or legumes in your meals. Protein helps keep you full longer and curbs the urge for sugary snacks.
Healthy Fats: Incorporate foods rich in healthy fats, such as avocados, nuts, seeds, and olive oil. These fats slow digestion and help control hunger.
Fiber: High-fiber foods, like vegetables, legumes, and whole grains, help slow sugar absorption and keep blood sugar levels stable.

4. Be Mindful of Hidden Sugars in “Healthy” Foods

Watch Out for “Health Halo” Foods:
Many products marketed as “healthy” can still be loaded with sugar, such as:

Flavored Yogurt: Choose plain, unsweetened yogurt and add your own fruit if you want sweetness.
Granola Bars/Breakfast Bars: Even “whole grain” varieties often have significant amounts of added sugars. Look for bars with less than 5 grams of sugar per serving, or opt for homemade ones.
Salad Dressings and Sauces: Many store-bought salad dressings, marinades, and sauces are loaded with sugar. Make your own at home using olive oil, vinegar, and spices.

5. Swap Sugar-Laden Snacks for Healthier Alternatives

Switch Out Processed Snacks:

Sweet Snacks: If you crave something sweet, try whole fruit, a small handful of nuts, or a piece of dark chocolate (70% cocoa or higher).
Savory Snacks: Opt for raw veggies (carrot sticks, cucumbers, bell peppers) with hummus, or nuts like almonds and walnuts. These keep blood sugar stable and satisfy cravings.
Baking Substitutes: If you’re baking at home, experiment with natural sugar substitutes like mashed bananas, applesauce, or stevia, which can lower the sugar content of your recipes.

6. Choose Low-Glycemic Foods to Reduce Sugar Spikes

Focus on Low-Glycemic Foods:
The glycemic index (GI) measures how quickly a food raises your blood sugar. Foods with a high GI (like white bread, sugary cereals, and potatoes) cause rapid blood sugar spikes. Choose foods with a low to moderate GI to minimize sugar crashes and insulin spikes.

Examples of Low-Glycemic Foods: Whole grains, legumes, non-starchy vegetables, sweet potatoes, berries, apples, and pears.

7. Drink More Water, Less Sugar

Stay Hydrated with Water:
Many people drink sugary beverages like sodas, fruit juices, or energy drinks without realizing how much sugar they are consuming. These drinks provide empty calories and can lead to weight gain and blood sugar imbalances.

Drink water, herbal teas, or sparkling water with a squeeze of lemon or lime. Try infusing water with fresh herbs (mint, basil) or cucumber for flavor.
Beware of “Health Drinks”: Many so-called “health” drinks (kombucha, enhanced waters, or fitness shakes) contain added sugars. Read the labels carefully.

8. Don’t Skip Meals—Eat Regularly to Avoid Cravings

Eat at Regular Intervals:
Skipping meals or letting yourself get too hungry can lead to a blood sugar crash, making you crave sugary foods to spike your energy. Eating smaller, balanced meals throughout the day can prevent this.

Snack Smartly: Choose protein- and fiber-rich snacks (like nuts, seeds, or boiled eggs) instead of sugary snacks.
Avoid Refined Carbs: Instead of reaching for pastries, chips, or candy when you’re hungry, choose whole-food alternatives.

9. Combat Sugar with Fiber

Incorporate Fiber-Rich Foods:
Fiber helps slow the absorption of sugar into your bloodstream, preventing spikes and crashes. Aim for foods high in soluble fiber, such as:

Legumes: Beans, lentils, chickpeas
Whole Grains: Oats, barley, quinoa
Fruits and Vegetables: Berries, apples, carrots, broccoli, Brussels sprouts
Nuts and Seeds: Almonds, chia seeds, flaxseeds

10. Exercise Regularly to Offset Sugar’s Impact

Get Moving:
Physical activity helps regulate blood sugar levels by improving insulin sensitivity. Exercise can offset some of the negative effects of sugar by helping your muscles use glucose more efficiently.

Aerobic Exercise: Walking, jogging, cycling, swimming, or even dancing can improve blood sugar control.
Strength Training: Lifting weights or doing bodyweight exercises increases muscle mass, which helps your body process glucose more effectively.

11. Consider Natural Sugar Substitutes

Try Non-Refined Sweeteners:
If you must have something sweet, consider alternatives to refined sugar:

Stevia: A natural, zero-calorie sweetener derived from the stevia plant.
Monk Fruit: A natural sweetener that has zero calories and does not raise blood sugar.
Erythritol or Xylitol: Sugar alcohols that have minimal impact on blood sugar levels.
Coconut Sugar: Though it’s still sugar, it’s less processed and has a lower glycemic index than white sugar.

12. Manage Stress and Sleep for Better Blood Sugar Control

Stress and Sleep:
Chronic stress and poor sleep can contribute to sugar cravings and disrupt blood sugar regulation.

Manage Stress: Engage in stress-reducing activities like meditation, yoga, deep breathing, or journaling.
Prioritize Sleep: Aim for 7-9 hours of quality sleep per night to help maintain balanced hormones and reduce the urge to snack on sugary foods.

Bonus: Mitigate the Impact of Sugar

If you do consume sugar (because, let’s face it, it’s hard to avoid completely), there are strategies to reduce its negative effects:

Combine Sugar with Fiber and Protein: This slows sugar absorption and prevents spikes. For example, have a piece of fruit with some nuts or cheese.
Add Vinegar or Lemon: Vinegar and lemon juice have been shown to lower the glycemic impact of some foods. Try adding them to your salads or meals.
Stay Active After Eating: Taking a walk after a sugary meal or snack can help your muscles use the glucose more effectively and reduce blood sugar spikes.

Double bonus: Get your nutrition from sugar-free supplements

You can maintain your health and even help mitigate the many negative effects of sugar by getting your nutrition.

Here at Purality Health, we know that the best way to be 100% sure you’re getting the nutrients you need is to take a high-quality micelle liposomal supplement.

Did you know that many supplements contain sugar?

Again, this is to keep you coming back to the supplement, even if it’s not doing anything for you. Because not only do most supplements not work due to poor bioavailability, sugar actually counteracts many vitamins.

For example, sugar stops vitamin C from entering your cells and decreases absorption. It also decreases the absorption of magnesium and calcium and decreases the active form of vitamin D.

ALL of our supplements at Purality Health are sugar-free. Even our most delicious formulas contain NO sugar and are instead naturally sweetened with vegetable glycerin, which doesn’t spike blood sugar.

Don’t let sugar cancel out your nutrition.

Begin your journey of lowering sugar intake with Purality Health’s Micelle Liposomal Supplements.