Sugar has a way of sneaking into my day long before dessert shows up. It is in flavored coffees, sauces, salad dressings, and even foods marketed as “healthy,” like certain protein bars. EatingWell recently pointed out that most people now consume far more sugar than recommended, largely because it is hidden in everyday products. Dietitian Samantha Cassetty, coauthor of Sugar Shock, notes that the biggest sugar hit often comes from drinks and daily staples, not treats.
Inside the body, the story starts with glucose. Whether sugar comes from fruit, bread, or cake, it is broken down into glucose, and the pancreas releases insulin to move it from the bloodstream into cells for energy. When added sugars show up frequently and in large amounts, that system has to work overtime. Over time, cells can become less responsive to insulin, leaving blood sugar higher more often and raising the risk of insulin resistance and type 2 diabetes.
One of the first places sugar makes itself known is the mouth. Bacteria quickly turn sugar into acids that weaken enamel, and dentist Steven J. Katz says frequency matters as much as quantity. Sipping sweet drinks all day keeps teeth under constant attack, so having a sweet item in one sitting is usually kinder to your smile. He also advises rinsing with water and waiting about 30 to 60 minutes before brushing, since enamel is temporarily softer right after sugary foods.
In the bloodstream, added sugar can cause a fast rise in blood sugar followed by a sharp drop that leaves you tired, foggy, and craving more. That roller coaster can nudge hunger cues off track and make overeating more likely. In the brain, sweet foods trigger dopamine, the reward chemical that makes the experience feel worth repeating. The problem is that ultra sweet foods can create a quick burst that fades fast, setting you up to chase the next hit.
The liver is another major player, especially when sugar comes in liquid form. Obesity medicine physician Kevin R. Gendreau explains that sugary drinks can rapidly encourage fat buildup in the liver, even in people who are not overweight. He adds that close to four in ten adults in the US are estimated to have fatty liver linked to metabolic dysfunction, often without obvious symptoms. Too much added sugar can also worsen heart risk factors by raising triglycerides and certain LDL particles while lowering HDL, though improvements can appear within weeks when intake drops.
Then there are the ripple effects. Habitual sugary drinks have been linked to higher risk of chronic kidney disease, and one study cited in the piece found that more than one sweet drink a day was tied to a 19 percent higher risk. A high added sugar diet may also disturb the gut microbiome, lowering helpful diversity and contributing to inflammation, while excess sugar can affect skin by damaging collagen and elastin, speeding up a tired, older look. Nutritionist Dustin Moore and Cassetty both emphasize that the type of sugar matters less than the amount, since honey, maple syrup, cane sugar, and corn syrup all land in the same place when you overdo them.
Have you ever noticed a clear difference in your energy, cravings, or skin after cutting back on added sugar for a week or two? Share your experience in the comments.
