12 Potential Signs You’re Overdoing It on Sugar

Sugar gets a bad rap, but the truth is that it’s a vital source of energy and is essential to our survival.

Of course, not all sugars are the same. Fructose found in fruits and vegetables and lactose in dairy-rich foods are natural sugars we don’t have to be as concerned about because these foods also have fiber and calcium, for example.

The real problem is added sugar — sweeteners put into food during the manufacturing process. Most of us consume too much of them.

Signs You’re Eating Too Much Sugar

“Excessive intakes of added sugars impact our energy, mood, weight, and disease risk,” says Jessica Cording, RD, a health coach in New York City and the author of The Little Book of Game Changers. “Across the board, it can impact our physical and mental well-being.”

But your body may also be sending you signs that you’re overdoing it.

1. Increased Hunger and Weight Gain

If you’re consuming a lot of extra calories through added sugars, increased hunger is one of the first signs. Without protein, fiber, and healthy fats, which most processed snacks and sugary treats lack, the body burns through sugar quickly and ramps up hunger, which can lead to mindless and even compulsive snacking, Cording says.

And it’s not only the extra calories that can increase weight.

Good bacteria decline and bad bacteria proliferate, leading to dysbiosis (an imbalance between these bacteria) as well as problems with metabolism and the ability to properly process lipids and cholesterol.

What’s more, sugar may damage our fat hormones, including leptin, which inhibits hunger, Dr. Li says. “Eating sugar makes you want to eat more sugar, which makes you more hungry.”

2. Irritability

If you’re feeling moody, irritable, or on edge, stress may not be the only reason — it could be a sign that you’re eating too much sugar.

A high-sugar meal or snack without protein and fat quickly spikes your blood sugar, but as your body rushes to process all of it, your energy levels crash, making you feel sluggish and irritable, Cording says.

Also, when there’s low glucose in the bloodstream because your insulin levels have spiked after eating a lot of added sugar, levels of blood glucose in the brain decrease as well. “Our brains are absolutely critically dependent on having a normal level of blood sugar to fuel them,” Li says.

The important thing is to pay attention when you’re feeling off. For example, if you start to feel irritable an hour after you eat a snack or at the same time every day, excess sugar could be to blame. “If you notice that’s happening to you a lot, it’s a good opportunity to take a look at what you’re eating,” Cording says.

3. Fatigue and Low Energy

Sugar is easily digested and absorbed, so if you’re feeling fatigued, it could be because of the amount of sugar you’re getting in your diet.

Large swings of blood sugar and insulin can also cause energy levels to plummet and affect your overall energy level, Li says.

4. Foods Don’t Taste Sweet Enough

If you’ve noticed that foods don’t taste as sweet as they used to, or if you need to add sugar to foods to make them taste good (think: dusting your cereal with brown sugar), it could be that you’re getting too much sugar to begin with.

If you’re trying to make healthier choices, say by switching from flavored yogurt to plain yogurt, the difference will be more noticeable.

“You train your brain to expect a very high level of sweetness, and when you’re used to that, it can be harder to feel satisfied with foods that are less sweet, because you’re primed to expect the high sweet levels,” Cording says.

If you’re replacing sugar with artificial sweeteners in your diet, you may also want to give it a second thought. “A lot of these sugar substitutes are so much sweeter than actual sugar, so it tricks our brains into expecting this insanely high level of sweetness,” Cording says. This can increase sugar cravings overall.

5. Cravings for Sweets

If you’re craving sweets, you may be addicted to the feel-good effects that sugar has on your brain. Sugar targets the brain’s reward center, triggering a rise in the hormone dopamine, Cording says. Dopamine helps reinforce behavior that brings you enjoyment.

This pathway in the brain plays a significant role in the food choices we make, including cravings for sugar.

6. High Blood Pressure

If you’ve been diagnosed with hypertension (high blood pressure), too much added sugar in your diet could be a contributor.

On the other hand, Li notes, a direct cause-and-effect relationship between sugar and hypertension hasn’t been found. What scientists do know is that high levels of glucose can damage the lining of our blood vessels, making it easier for lipids like cholesterol to stick to the walls of the blood vessels. “When that happens, you get hardening of the blood vessels. When your blood vessels get hardened, your blood pressure goes up,” Li says.

7. Acne and Wrinkles

If you’re battling acne, it may be worthwhile to consider how much added sugar you’re eating.

“Glycemic control [the process of keeping your blood sugar levels in a healthy range, not too high or too low] plays a significant role in skin health and acne,” Cording says.

8. Joint Pain

If you notice pain in your joints, it may not be age alone. Consuming too much sugar can lead to systemic inflammation, which may lead to joint pain, Cording says. That said, there are several potential causes of joint pain, so improving your diet by cutting back on the sweet stuff may not be a magic bullet, Cording says.

9. Sleep Issues

Our sleep cycles and the quality of sleep are regulated by the light and the temperature of the room, as well as glycemic control. “For someone who is chronically consuming excessive amounts of added sugar, it can absolutely mess with their sleep cycle and sleep quality,” Cording says.

10. Digestive Issues

If you’re having stomach pain, cramping, or diarrhea, there may be many causes to blame, and your doctor can help you get to the bottom of your symptoms. Too much sugar, a known gut irritant, is one of the possible culprits, Cording says.

If high-sugar foods are replacing fruits, vegetables, and whole grains, which offer fiber, constipation can be a problem, too.

11. Brain Fog

Problems with mental clarity, focus and concentration, and memory could be a result of consuming too many added sugars.

Although glucose is the brain’s primary source of fuel, excess amounts can cause hyperglycemia, or high blood sugar levels, and have an inflammatory effect in the brain and a negative impact on cognitive function and mood, Cording says.

12. Cavities

Drinking unsweetened coffee and tea, eating fiber-rich fruits and vegetables, and chewing sugarless gum may prevent cavities and promote dental health.

Although cutting back on added sugars is a good idea, if you’re going to consume a high-sugar food, brush your teeth afterward or at least swish water around your mouth.