Why Added Sugar Sucks (and What to Eat Instead)

Added Sugar Sucks—and here’s why

Sugar is everywhere. It sneaks into your salad dressings, sauces, coffee creamers, and even foods you wouldn’t think twice about—like protein bars and “healthy” cereals. The problem? Added sugar isn’t just empty calories—it actively works against your health and weight loss goals.

Over time, your microbiome, mind, and body wants more and more sugar in order to maintain the same physical and mental state. The only way to fix it is to break the cycle.

Here's the Impact of Added Sugar on Your Body

As a fitness coach, I regularly see the following impacts of added sugar on my clients:

• Blood Sugar Spikes: Added sugars cause your blood sugar to rise rapidly, followed by a crash. This leads to energy dips, mood swings, and constant cravings.

• Increased Belly Fat: Excess sugar is linked with visceral fat—the dangerous kind that surrounds your organs and increases your risk of disease.

• Insulin Resistance: Long-term consumption of added sugar can contribute to insulin resistance, a major factor in Type 2 diabetes.

• Inflammation: Chronic sugar intake leads to inflammation in the body, which is linked to aging, pain, and disease.

How to Avoid Added Sugar: Know Natural Sugar is Different

There’s a big difference between added sugars and the natural sugars found in fruits and vegetables. That's how to avoid added sugar--by sticking with what's natural. Natural sugar comes with fiber, water, and nutrients—so your body processes it slowly and more effectively. That’s why “Fruits and veggies” and “Eat those!” are part of the ASSFACE acronym.

So What Can You Eat Instead?

Here’s the good news: Cutting added sugar doesn’t mean cutting all sweet things. Here are some better options:

• Fruit – Try frozen berries, apples with peanut butter, or bananas in Greek yogurt.

• Dark Chocolate (85% or higher) – A great treat that’s low in sugar and full of antioxidants.

• Unsweetened Applesauce or Coconut Yogurt – With cinnamon or nuts on top for flavor.

• Protein Smoothies – Made with almond milk, frozen fruit, and unsweetened protein powder.

Final Thought

The ASSFACE Diet isn’t about eliminating joy—it’s about getting smart with your choices. Once you ditch the sugar rollercoaster, you’ll be shocked at how much better you feel.