7 Warning Signs You’re Eating Too Much Sugar

Sugar is one of life’s sweetest pleasures, but eating too much of it can have hidden health consequences. While occasionally indulging in sugary treats is perfectly fine, regularly consuming too much sugar can have serious negative effects on your body. So what are the signs that you are eating too much sugar?

To understand the impact of sugar on your health, it’s important to define what “too much” actually means. “The American Heart Association recommends that women limit their daily intake of added sugar to no more than 25 grams (6 teaspoons) and men to 37.5 grams (9 teaspoons),” explains Amy Goodson, MS, RD, CSSD, LD.

Occasionally eating more than these recommended daily limits probably won’t cause too many side effects, but research has shown that regularly eating too much sugar is linked to chronic inflammation, heart disease, type 2 diabetes, and impaired of the gut microbiome that can harm your overall health.

“It’s important to pay attention to your sugar intake and try to limit the intake of added sugars in your diet,” says Goodson. Fortunately, your body often gives warning signs when you’re consuming too much sugar, allowing you to make adjustments before more serious health problems arise.

Here’s a closer look at some of the signs that you’re eating too much sugar and what they mean for your health. For tips on reducing your intake, check out 10 Ways to Break Your Sugar Addiction – For Good.

7 signs you’re eating too much sugar

You constantly crave sugar.

“If you constantly crave sugary foods or drinks, it may be a sign that you’re consuming too much sugar,” says Goodson. She explains that “high sugar consumption can lead to a cycle of cravings and overconsumption due to spikes and crashes in blood sugar.”

This cycle occurs because eating foods high in sugar but lacking nutrients that slow digestion like fiber or protein causes your blood sugar to rise quickly and then drop.

This process is measured by the glycemic index (GI), which assesses how quickly a food raises blood sugar levels. Foods with a high glycemic index, like candy, soda, donuts, and muffins, cause rapid spikes, leading to more cravings. On the other hand, foods with a low glycemic index, like vegetables, whole grains, and legumes, contain fiber that slows absorption, helping to stabilize blood sugar levels.

In short, eating foods high in sugar can leave you craving more, making it difficult to break the cycle.

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Your energy levels fluctuate.

Speaking of blood sugar crashes, another symptom you may experience after eating too much sugar is fluctuating energy levels, which can be caused by rapid spikes in blood sugar.

“A diet high in sugar can lead to spikes and crashes in energy, and if you experience frequent fluctuations in energy, feeling hyperactive and then suddenly tired, it could be due to excessive sugar consumption,” explains Goodson.

To combat these fluctuations, Goodson suggests balancing meals by “pairing fiber-rich carbohydrates, like whole grains or fruit, with protein.” Protein slows digestion and helps stabilize blood sugar, giving you sustained energy throughout the day.

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You may be experiencing dental problems.

If your oral health is suffering, sugar could be the cause.

“Sugar is one of the main culprits of tooth decay and cavities, so if you’re experiencing frequent dental problems, it could be a sign of excessive sugar consumption,” says Goodson.

Search for Frontiers in Oral Health states that excessive sugar consumption is the leading cause of tooth decay. When oral bacteria metabolize sugar, they produce acid that weakens tooth enamel, leading to cavities, according to the World Health Organization.

You have gained weight.

If you regularly eat too much sugar, you may notice that you are gaining weight.

“Notice a higher number on the scale? It could be because you’re eating too much sugar,” says Courtney D’Angelo, MS, RDdietitian and author at Go Wellness. “High sugar can disrupt metabolism and damage our gut microbiome ecosystem, which regulates blood sugar and insulin levels.” In other words, “the more sugar you eat, the more your body thinks it needs, which makes you hungrier (and can lead to) weight gain.”

Additionally, sugary foods often contain “empty calories,” meaning they provide energy but lack essential nutrients. “Products with added sugar are higher in calories and of lower nutritional quality, which, when consumed often, can lead to weight gain,” explains Trista Best, MPH, RD, LD at Balance One Supplements.

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You may be suffering from chronic pain.

Regularly consuming too many sugary foods and drinks can lead to chronic pain.

“Your chronic pain and stiffness may be the result of consuming too much added sugar,” adds Best. “This is due to inflammation caused by added sugar in the body, as it is a highly inflammatory ingredient.”

A review published in the Journal of Clinical Medicine found that too much fat and sugar can lead to increased chronic pain in osteoarthritis patients. Another report published in Nutrition Frontiers says added sugar is “complicit in inflammation” and therefore may contribute to chronic pain.

You may constantly feel hungry.

Sugary foods are known to make you hungry, so it’s important to notice how full you feel after a meal.

Sweets are usually high in calories, but they lack real nutrients like protein, fiber and healthy fats. This causes your body to burn it off quickly, leaving you hungry and prone to “compulsive snacking, mindless eating, and ultimately (seeking) more sugar,” says D’Angelo.

High amounts of sugar can also interfere with a hormone in our body called leptin, which is known to regulate hunger. Decreased leptin levels generally lead to more hunger and an increase in appetite.

Goodson adds that starting your day with a high-sugar breakfast can make you hungry before lunch. “To combat this, choose a fiber-rich carbohydrate for breakfast, like oatmeal or whole-grain toast, and pair it with protein like eggs or Greek yogurt. “Protein will help you stay full longer after breakfast.”

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You may have high blood pressure.

Finally, eating too much sugar can help increase blood pressure in some people.6254a4d1642c605c54bf1cab17d50f1e

A study published in Nutrients found that there was a strong link between increased added sugar consumption and higher blood pressure levels in participants aged 65 to 80.

“If you notice an increase in your blood pressure, you may be consuming too much added sugar,” says Best. “Added sugar increases uric acid in the body, which inhibits nitric oxide production.” Nitric oxide keeps blood vessels flexible and without it, blood pressure can increase.