Eating a lot of added sugar over time can affect energy levels, oral health, weight, and long-term metabolic health. However, there isn’t a specific set of symptoms that proves you’re eating “too much sugar,” and many of these signs can have other causes.
Here are 10 possible warning signs that your sugar intake may be higher than is healthy:
- Frequent cravings for sweets
- Regularly consuming sugary foods may reinforce cravings for more sweet foods.
- Energy spikes followed by crashes
- Sugary meals or drinks can cause a rapid rise and then fall in blood sugar, leaving some people feeling tired or hungry soon afterward.
- Weight gain
- Excess calories from sugary drinks and sweets can contribute to weight gain over time.
- More cavities or tooth decay
- Sugar feeds bacteria in the mouth that produce acids, increasing the risk of cavities.
- Feeling hungry soon after eating
- Meals high in added sugar but low in protein and fiber may be less filling.
- Acne that seems to worsen
- Some research suggests diets with a high glycemic load may be associated with acne in some people, though many factors influence acne.
- Frequent sugary drinks or desserts
- Regular consumption of soda, energy drinks, candy, pastries, or sweetened coffee drinks is a common sign of high added sugar intake.
- Elevated blood sugar on testing
- Consistently high blood glucose or an elevated HbA1c can indicate problems with blood sugar regulation, though many factors are involved.
- High triglyceride levels
- Diets high in added sugars, especially fructose-containing sweeteners, can contribute to elevated triglycerides in some people.
- Difficulty meeting nutrition goals
- If sugary foods are replacing fruits, vegetables, whole grains, and other nutrient-rich foods, you may be getting fewer essential vitamins, minerals, and fiber.
How much added sugar is recommended?
Many health organizations recommend limiting added sugars rather than naturally occurring sugars in fruit and milk. For example:
- Women: No more than about 25 grams (6 teaspoons) of added sugar per day.
- Men: No more than about 36 grams (9 teaspoons) of added sugar per day.
Tips to reduce added sugar
- Choose water or unsweetened beverages instead of sugary drinks.
- Read nutrition labels for added sugars.
- Eat more whole fruits instead of sweets when possible.
- Include protein and fiber at meals to help with fullness.
- Reduce sugary foods gradually if you’re used to having them daily.
If you have excessive thirst, frequent urination, unexplained weight loss, or persistent fatigue, it’s important to see a healthcare professional, as these can be signs of diabetes or another medical condition rather than simply eating too much sugar.
