10 Warning Signs You May Be Eating Too Much Added Sugar
Eating sugar occasionally isn’t a problem for most people. The concern is consistently consuming large amounts of added sugar. Possible signs include:
Frequent energy crashes — feeling energetic after eating, followed by tiredness.
Strong cravings for sweets — especially wanting sugary foods repeatedly.
Increased hunger — sugary foods can be less filling than meals rich in protein and fiber.
Weight gain — excess calories from sugary foods and drinks can contribute to weight gain.
More thirst or frequent urination — particularly if blood glucose is elevated; persistent symptoms should be medically evaluated.
Dental problems — frequent sugar exposure increases the risk of tooth decay.
Difficulty concentrating — some people notice changes in energy or concentration after high-sugar meals.
Mood changes — fluctuations in energy may coincide with irritability or feeling sluggish.
Skin problems — high-sugar dietary patterns may be associated with acne in some people, although many factors contribute.
Relying heavily on sugary drinks or snacks — regularly reaching for soda, sweetened tea, desserts, or candy can be a practical sign that added-sugar intake is high.
A useful target
The American Heart Association recommends limiting added sugar to no more than about 6 teaspoons (25 g) per day for most women and 9 teaspoons (36 g) for most men. Naturally occurring sugars in whole fruit and plain milk aren’t considered added sugars.
If you have persistent excessive thirst, frequent urination, unexplained weight loss, or severe fatigue, don’t assume it’s simply from eating too much sugar—those can be symptoms of diabetes and warrant medical evaluation.
