If you mean signs that you may be consuming too much added sugar or that your blood sugar is running high, these are eight commonly discussed signs:
-
Frequent thirst and urination — persistently high blood glucose can cause the kidneys to excrete more glucose, pulling water with it.
-
Low energy or fatigue — glucose may be abundant in the bloodstream while cells aren’t using it effectively.
-
Increased hunger — especially when accompanied by fatigue or unexplained weight changes.
-
Unexplained weight loss — can occur when blood glucose remains very high and the body begins using fat and muscle for energy.
-
Blurred vision — changes in blood glucose can temporarily affect the eye’s lens.
-
Slow-healing cuts or frequent infections — elevated blood glucose can interfere with immune and tissue-healing processes.
-
Tingling or numbness in the hands or feet — persistent high blood glucose can contribute to nerve damage over time.
-
Darkened, velvety skin in body folds — particularly around the neck or armpits; this can be associated with insulin resistance.
What you can do
-
Reduce added sugars: cut back on sugary drinks, sweets, desserts, and highly sweetened packaged foods.
-
Choose whole foods more often: vegetables, beans, whole grains, nuts, seeds, eggs, fish, and minimally processed foods.
-
Pair carbohydrates with protein and fiber: this can help produce a more gradual rise in blood glucose.
-
Stay physically active: regular activity improves insulin sensitivity.
-
Check your blood glucose if you have symptoms or risk factors. An HbA1c or fasting blood-glucose test can help determine whether your blood sugar is actually elevated.
-
Don’t assume symptoms alone mean you’ve eaten too much sugar. Many of these signs have numerous possible causes.
If you have very high thirst/urination, vomiting, severe weakness, confusion, difficulty breathing, or rapidly worsening symptoms, seek urgent medical care, particularly if you have diabetes.
