5 Warning Signs You Might Be Having Too Much Sugar

It’s hard to envision a life completely devoid of sugar. Even if you’re steering clear of obvious sources like cakes, ice cream, and candy, sugar hides in many “everyday” foods. But how do you know when you’re consuming too much?

According to the Centers for Disease Control and Prevention’s Dietary Guidelines, individuals aged two years and older should keep their added sugar intake to less than 10% of their total daily calories. For instance, in a 2,000 calorie diet, this translates to no more than 200 calories coming from added sugars, which is roughly 12 teaspoons.

The World Health Organization has set a similar recommendation of a maximum of 50 grams (around 12 teaspoons) per day, ideally limiting it to no more than 25 grams (about six teaspoons). To give you a frame of reference, a single can of Coca-Cola contains about 10 teaspoons of sugar, and even seemingly healthy foods like a small strawberry yogurt can pack over three teaspoons. When you evaluate your overall diet, it’s easy to see how quickly sugar can accumulate. Many of us consume at least two to four times the recommended amount.

In reality, most of the sugar we take in isn’t from intentional choices. We might pass on sweets and sugary drinks, but hidden sugars lurk in a variety of processed foods and can be hard to identify on ingredient labels.

Hidden Sugars

Sugar often appears on ingredient lists under various names, making it difficult to gauge the actual sugar content of a product. Some common aliases include:

Sucrose

The chemical name for table sugar.

Glucose or glucose syrup

Dextrose, typically found in processed foods.

Fructose

Fruit sugar, commonly seen in fruit or corn syrup.

Corn syrup (high-fructose corn syrup)

A highly processed sugar syrup prevalent in many soft drinks.

Maltose

Malt sugar, usually found in bread.

Dextrose

Another form of glucose.

Lactose

The sugar found in dairy products.

Invert sugar

A sugar produced from the breakdown of sucrose, often found in candy.

Honey:

Frequently perceived as a "natural" option but is still sugar.

Agave syrup, maple syrup, or rice syrup:

Alternative sweeteners that also contain sugar.

TL;DR: Anything ending in “-ose” as well as syrups and sweeteners are clear indicators of sugar.

While not all sugar is detrimental, if you’re concerned that your sugar intake might be too high—especially if you’ve noticed physical or emotional changes—it’s essential to recognize the signs. Always consult with your doctor if you have any health or dietary concerns.

Signs You May Be Consuming Excessive Sugar

How can you tell if your sugar consumption has become excessive? Here are some warning signs to watch for:

You're Always Hungry

Sugar is known for its high caloric content, but it also drives hunger. Consuming too much sugar can leave you feeling perpetually hungry since it elevates blood glucose levels temporarily but fails to provide lasting satiety due to a lack of fiber.

Acne

High sugar consumption raises insulin levels and the hormone insulin-like growth factor 1 (IGF-1). Together, these promote the activity of sebaceous glands and excessive keratinization, leading to clogged pores and breakouts.

Mood Swings

Dr. Ahlemann notes that sugar spikes can trigger significant insulin releases. This might cause blood sugar to dip below normal levels, resulting in cravings and mood fluctuations for some individuals.

Inflammation and Weakened Immunity

When we consume excessive simple sugars like glucose and fructose, our small intestine may struggle to absorb them, pushing them into the large intestine where they become food for bacteria. This can produce endotoxins that lead to chronic inflammation, weakening the immune system over time.

Your Skin Looks Dull

Research indicates that high sugar intake contributes to the formation of advanced glycation end products (AGEs), which affect collagen health. As collagen fibers become stiff and brittle due to saccharification, the skin’s quality deteriorates.