10 Warning Signs You May Be Eating Too Much Added Sugar
Eating sugar occasionally isn’t inherently harmful. The concern is consistently consuming large amounts of added or free sugars, which can contribute to excess calorie intake and metabolic and dental problems.
Possible clues include:
- Frequent cravings for sweet foods — especially if sugary foods have become a routine part of your diet.
- Energy highs and crashes — particularly after meals or drinks high in rapidly absorbed carbohydrates.
- Unintentional weight gain — sugary foods and beverages can make it easier to consume excess calories.
- More frequent dental problems — frequent exposure to free sugars increases the risk of tooth decay.
- Increased thirst — persistent excessive thirst isn’t simply a “sugar symptom” and deserves attention, particularly with frequent urination.
- Difficulty feeling satisfied — foods and drinks high in added sugar often provide calories with relatively little fiber or protein.
- Fat accumulating around the waist — excessive calorie intake can contribute to increased body fat, including visceral fat.
- Elevated blood triglycerides — a laboratory finding that can be associated with diets high in added sugars.
- Fatty liver disease — chronically excessive calorie and sugar intake can contribute to metabolic dysfunction-associated steatotic liver disease.
- Blood glucose becoming elevated — consistently high blood sugar can be a warning sign of prediabetes or diabetes.
How much is too much?
The American Heart Association recommends limiting added sugar to no more than about 36 grams (9 teaspoons) per day for men and 25 grams (6 teaspoons) for women. Recommendations vary somewhat among health organizations.
Importantly, whole fruit and plain milk aren’t equivalent to sugary soda or candy. The naturally occurring sugars in these foods come packaged with nutrients and, in the case of fruit, fiber.
If you have persistent thirst, frequent urination, unexplained weight loss, or unusual fatigue, don’t assume it’s simply from eating too much sugar—ask a healthcare professional about having your blood glucose checked.
