Why I Finally Took Sugar and Carbs Seriously (and What Happened Next)

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Most of us have heard that too many carbs and too much sugar can be bad for us. But if you’re like me, that warning probably went in one ear and out the other for a long time.

The truth is, we’re constantly bombarded with health advice so much so that it’s easy to tune it all out. Especially when the “bad guys” are things we actually enjoy, like bread, pasta, and sweets.

But recently, I started paying more attention. I’d been dealing with a handful of minor health issues and just didn’t feel like myself. So I decided to try cutting back on carbs and sugar to see what would happen. The difference? Almost immediate. I felt better, more energized, less bloated, and more in control of my cravings.

That experience inspired me to write this post. I want to share a few important things about what carbs and sugar actually do in the body and the impact they can have when we go overboard.

What Role Do Carbs and Sugar Play in the Body?

Let’s start with carbs. There are three main types: fiber, starches, and sugars. Some are healthy (like whole grains and vegetables), and some are not (like processed white bread and sweets).

Carbs are your body’s main source of glucose, a type of sugar that gets turned into energy. They also provide essential nutrients like vitamins, minerals, and fiber.

But as with many things, too much of a good thing can become a bad thing especially if you're getting your carbs from highly processed sources. These “bad carbs” lack the nutrients your body needs and can spike your blood sugar in ways that lead to long-term health issues.

Important note: Your body needs carbs but it doesn’t need added sugar. The glucose from healthy carbs is more than enough. Added sugar (like what you find in candy, soda, and baked goods) doesn’t serve your body because it only increases your risk of negative health effects.

Side Effects of Too Much Carbs and Sugar

Let’s look at what can happen both short- and long-term when you consume too many processed carbs and added sugars.

Short-Term Effects

  • Headaches
    Quick spikes in blood sugar can trigger headaches, especially after a sugar rush.

  • Mood Swings
    Sugar highs are often followed by crashes, which can leave you irritable, anxious, or even feeling depressed.

  • Fatigue
    That crash can also zap your energy, making you feel tired and sluggish after a carb-heavy meal.

  • Digestive Issues
    Refined carbs lack fiber, which can lead to constipation and bloating.

  • Cravings and Hunger
    Sugary and starchy foods often make you crave more of the same. I noticed that once I started cutting back, I felt constantly hungry but it was just my body adjusting.

Long-Term Effects

  • Weight Gain and Obesity
    High-carb diets especially those heavy in refined starches and sugars can lead to abdominal fat and weight gain. Added sugars also play a role in insulin resistance and increased appetite, both of which contribute to obesity.

  • Increased Risk of Type 2 Diabetes
    Processed carbs are digested quickly, causing blood sugar spikes that can overwhelm your insulin response. Over time, this increases your risk of developing type 2 diabetes.

  • Heart Disease
    Diets high in sugar and refined carbs are linked to high triglycerides, insulin resistance, and abdominal fat which are all risk factors for heart disease. One long-term study even showed a 38% higher risk of dying from heart disease in people who ate a lot of added sugar.

  • Higher Stroke Risk
    Though research is still ongoing, high glucose levels and related weight gain have both been associated with increased stroke risk.

Final Thoughts

Writing this all out has only strengthened my resolve to stick with a low-carb lifestyle and keep added sugar to a minimum. I already feel better, and knowing what’s at stake makes those choices even easier to stick to.

If nothing else, I hope this post helps someone be more aware of the risks because even if you’re not ready to cut back today, knowledge is power. The more you know, the more in control you are of your health.

If you want to dive deeper into this topic, here are a few resources I leaned on:

  • Harvard Health Publishing

  • SFGate

  • Healthline

  • Verywell Mind

  • WebMD

  • And of course... lots of Googling!

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