5 Sneaky Ingredients That Affect Energy Levels More Than Sugar

I used to blame sugar for just about everything—afternoon crashes, foggy mornings, that 3 p.m. craving for a nap instead of a spreadsheet. And yes, sugar can absolutely throw off your energy levels. But as I started to dig deeper (thanks to years of wellness writing and a personal habit of reading ingredient labels like they’re novels), I realized sugar isn’t acting alone.

There’s a whole cast of ingredients quietly hijacking your energy—some of them hiding in your “healthy” snacks, others wrapped in clever marketing, and a few that fly completely under the radar.

Here’s the kicker: these sneaky additives can be even more disruptive to your body’s natural energy rhythm than sugar itself.

Let’s uncover the five real culprits—and why they deserve your attention more than the usual suspects.

1. Refined Seed Oils (Like Soybean, Corn, and Canola)

If your energy tank feels like it’s perpetually low—even on full nights of sleep and decent meals—take a look at your fat sources. Specifically, refined seed oils.

These oils are in everything: store-bought salad dressings, chips, sauces, frozen meals, granola bars. They’re industrially processed, often with chemical solvents, and stripped of natural nutrients. But here’s where it gets sticky: they’re also high in omega-6 fatty acids, which are pro-inflammatory in excess.

So why does this matter for energy?

Inflammation messes with how your mitochondria—the energy powerhouses in your cells—do their job. Chronic, low-grade inflammation can impair mitochondrial function, which means your body has a harder time converting nutrients into usable energy.

A 2018 study published in Nature Reviews Endocrinology linked excess omega-6 intake (especially when not balanced with omega-3s) to metabolic dysfunction and fatigue-related conditions.¹

A few years ago, I swapped out my go-to “healthy” snack mix—made with roasted seeds and vegetable oil—for a homemade version using olive oil and sea salt. I didn’t expect a big change. But within a week or two, I noticed fewer afternoon slumps and better focus post-lunch. Coincidence? Maybe. But when I dug into the research, it all made sense.

2. Artificial Sweeteners (Aspartame, Sucralose, Acesulfame Potassium)

These little packets of “zero-calorie sweetness” come with big side effects—especially for energy regulation.

While they don’t spike blood sugar the way regular sugar does, artificial sweeteners may disrupt your gut microbiome, which plays a central role in energy, mood, and metabolism. Some studies also suggest they could confuse your body’s insulin response—essentially tricking your brain into expecting calories that never arrive.²

That mismatch can lead to increased hunger, unstable blood sugar, and eventually—yep, you guessed it—energy crashes.

And here’s the kicker: your energy isn’t just physical. If you’ve ever felt strangely moody or brain-foggy after a “sugar-free” treat, your neurotransmitters might be reacting to more than just a sugar absence.

Aspartame breaks down into aspartic acid and phenylalanine—amino acids that can influence neurotransmitter activity, particularly serotonin and dopamine.³ If you’re sensitive, that “sugar-free” soda might be giving you more than you bargained for.

3. Carrageenan (That Sneaky “Natural” Thickener)

You’ve probably seen it in almond milk, coconut yogurt, and other plant-based products. Carrageenan is a seaweed-derived thickener that sounds harmless—even healthy. But research paints a more complex picture.

Studies have linked degraded carrageenan (the kind used in food products) to gastrointestinal inflammation and even immune response disruption.⁴ When your gut lining is inflamed or irritated, nutrient absorption can take a hit. And if your body’s not absorbing B vitamins, magnesium, or iron properly—nutrients essential for energy production—you’re not going to feel great, no matter how “clean” your diet looks on the outside.

Worth noting:

Not everyone reacts the same way. Some people consume carrageenan daily without a problem. But if you’re dealing with unexplained fatigue, bloating, or irregular digestion, cutting it out for a couple of weeks could offer surprising clarity.

I tried this myself during a digestive reset and was honestly shocked at how quickly the “I’m-so-tired-after-breakfast” fog lifted—simply by switching to carrageenan-free alternatives.

4. Monosodium Glutamate (MSG)

MSG is the OG controversial ingredient. It’s been praised for umami flavor and demonized for causing “Chinese Restaurant Syndrome” (a term now widely recognized as racist and inaccurate). So let’s clear something up: MSG is not inherently dangerous, and many people consume it without issue.

That said, for individuals who are sensitive to MSG—especially those prone to migraines, dizziness, or energy crashes—it can be a trigger.

MSG acts as an excitotoxin, which means it can overstimulate neurons. For sensitive individuals, this could result in fatigue once that overstimulation dies down. It’s like a brain over-caffeination that leaves you jittery, then drained.

In food, MSG often shows up under names like “yeast extract,” “hydrolyzed protein,” or “natural flavor.”

If you’re consistently eating foods with these additives and feeling oddly tired (especially after takeout or savory snacks), it may be worth experimenting with MSG-free eating for a bit—not because MSG is evil, but because your system might not love it.

5. Synthetic Food Dyes (Red 40, Yellow 5, Blue 1, etc.)

Colorful cereals, candies, “health” drinks, and even some supplements use synthetic dyes to look more appealing. But these lab-made colors aren’t just cosmetic.

Studies have found links between artificial food dyes and changes in behavior, mood, and focus, particularly in children.⁵ While less studied in adults, many people report feeling mentally sluggish, irritable, or “off” after consuming foods or drinks loaded with dyes.

Some dyes may even trigger histamine reactions in sensitive people, leading to inflammation—which, again, circles back to energy. When your immune system is on low-grade alert, your body’s resources go toward calming that response instead of fueling your brain or muscles.

Synthetic dyes are banned or limited in several countries, including the UK and much of the EU. In the U.S., they’re still widely used. So reading labels carefully can help you avoid accidental exposure—especially in snacks, sports drinks, or anything aimed at “energy.”

The Hidden Energy Equation: It’s Not Just Sugar

There’s something freeing about realizing you don’t need to demonize sugar to take control of your energy. The truth is, our energy is shaped by a much bigger equation: how our bodies digest, absorb, and respond to everything we consume—not just what tastes sweet.

From seed oils that inflame, to additives that confuse our hormones, energy crashes often have more to do with the fine print on food labels than the sugar content alone.

And in my experience (and research), making small, targeted swaps—like ditching certain oils or choosing real over “sugar-free”—has far more impact than going on some strict no-sugar crusade.

The Pulse Check

1. Refined seed oils can quietly inflame your body and sabotage your cellular energy—check your labels for soybean, canola, or corn oil.
2. Artificial sweeteners may mess with gut health and trick your brain’s energy regulation, despite their calorie-free appeal.
3. Carrageenan, a thickener in many plant-based products, could irritate digestion and interfere with nutrient absorption in sensitive individuals.
4. MSG isn’t the villain it's often made out to be, but for some, it may overstimulate the brain and contribute to energy crashes.
5. Synthetic food dyes may influence mood, focus, and inflammation—especially if consumed frequently or in large amounts.

Follow the Energy Trail

There’s no single ingredient that determines how energized (or exhausted) you feel—just like there’s no single workout, sleep habit, or mindset trick that “fixes” your energy. But by staying curious, reading beyond the front of the label, and noticing how your body responds, you can start connecting the dots.

The goal here isn’t to fear your food—it’s to know what might be quietly draining your battery so you can make choices that feel clearer, calmer, and more in sync with the way you actually want to feel.