Do you have a sweet tooth? Do you have a tough time controlling those cravings? Do you envy people who can pass up a chocolate bar or big, beautiful dessert?

There are some very important reasons to strive for moderate sugar intake, including candy at this “haunted” time of year. In fact, it’s pretty amazing how broad the consequences from eating too much sugar can be.

What Should You Watch Out For?

Refined sugar goes in many guises in terms of diet. They include high-fructose corn syrup, sucrose, dextrose and others. It’s the “refined” aspect we should be concerned about, as opposed to the natural sugars like fructose and lactose found in whole grains, dairy products, fruits and vegetables.

Unfortunately, it’s almost everywhere from processed or home-made candies and desserts to sugary drinks like soda and sweet tea. In fact, more than a third of the added sugar we consume comes from sodas, energy drinks and sports drinks. You’ll even find it in peanut butter and marinara sauce.

Other sources include pastries, cookies, cakes, candy, fruit drinks, ice cream, frozen yogurt and ready-to-eat cereal. A key consideration is the consumption of “empty calories” without accompanying fiber, vitamins, minerals and other nutrients.

Why Is It So Important?

What happens when you eat too much sugar? Here’s a rundown of the downsides:

Heart Disease

The #1 cause of death worldwide can be driven by weight gain, inflammation, high triglycerides, high blood pressure and stored visceral fat as well as atherosclerosis and clogged arteries. High sugar intake may contribute to all these conditions, even if you’re not obese!

Risk of Diabetes

This condition has more than doubled worldwide over the last 30 years. Obesity is the strongest risk factor. Also, too much sugar consumption over time can lead to insulin resistance, hindering that vital hormone that regulates blood sugar levels.

Appetite and Weight Gain

Ironically, over-consumption of all those sweet treats can actually increase hunger by causing resistance to leptin, a hormone that regulates appetite.

Depression and Dementia

Blood sugar swings can contribute to problems with neurotransmitter regulation, general inflammation, memory, cognitive decline and even dementia.

Fatty Liver Disease

Fructose broken down by the liver is stored as glycogen. Excess amounts turn to fat and can overload liver.

Skin Problems and Aging

A diet high in refined carbohydrates like sugary foods and drinks can increase androgen secretion, oil production and inflammation which contribute to acne. Reactions between sugar and protein can lead to premature skin aging as well as damage to collagen and elastin. Too much sugar can also accelerate telomere shortening and increase overall cellular aging.

Energy Loss

You may feel a spike in energy level along with sugar intake. But that’s usually short-lived, with a crash coming when the fuel runs out.

Other negative impacts can include kidney disease, a compromised immune system and, of course, tooth decay.

How Can You Take Control?

There are lots of ways to manage your sugar intake. The trick is finding the approach that works best for you and your overall lifestyle. In general, most people should limit calories from added sugar to less than 10% daily (one 16-ounce can of soda can take you over that recommended daily limit). A good guideline is less than 100 calories of added sugar per day for women and less than 150 for men.

Examples of healthy eating habits include:

• Whole, unprocessed foods and whole fruits
• Black coffee or with zero-calorie sweetener
• Plain yogurt with berries
• Olive oil and vinegar instead of sweet salad dressings
• Marinades, nut butters, ketchup and marinara sauces with no added sugar
• Cereal or granola with less than 4 grams of sugar per serving
• Rolled oats or an omelet instead of cereal
• Bananas and other fruit in cereal
• Carbs that are low in sugar and high in fiber
• Reduced portion sizes
• Cooking at home
• Eating more often (same amount of food)
• Eating slowly to let digestive hormones adjust
• Regular exercise (10,000 steps per day)
• Healthy combinations like strawberries dipped in chocolate or sweets along with nuts
• Avoiding soda, energy drinks, juices, sweetened teas and sweetened alcoholic beverages

Should you stop eating sugar entirely? Of course not. The key is moderation, like eating small amounts or treating yourself once a week. You might consider keeping a food diary, at least until your new routine becomes natural.

Your goal should be to create positive habits, celebrate successes and forgive lapses as you nurture a healthier lifestyle through a balanced approach to sweets with minimal impact.