If you love sugar, you’re not alone. Our brains are wired to find sweetness pleasurable. If you’re feeling tired, sugar provides a quick burst of energy. But as we know, too much sugar has plenty of drawbacks.
According to the American Heart Association adults and young adults in the U.S. consume on average about 17 teaspoons of added sugar every day. That’s more than 2 to 3 times the recommended daily allowance. According to the AHA, men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, and women should consume no more than 6 teaspoons (25 grams or 100 calories) per day.
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The main sources of added sugar are soft drinks, fruit juices, desserts such as cakes and cookies, ice cream, donuts and pastries, to name a few. But sometimes, even healthy-seeming foods can be packed with added sugar, which is why it’s so important to read those food labels.
According to Amy Goodson MS, RD, LD, CSSD, a registered dietitian and consultant in the Dallas-Fort Worth area with an emphasis in overall health, wellness and sports nutrition there are several red flags that you may be consuming too much sugar. “If you’re noticing these red flags, try cutting back on added sugars and focusing on balanced meals with fiber, protein, and healthy fats,” she says. “Stabilizing your blood sugar can help boost energy, improve mood, and support overall health.”
Read on to see if you’re experiencing any of these red flags – and then decide if you need to scale back the sweetness in your diet.
Mood Swings
If your mood is up and down, it could have something to do with the amount of sugar you’re consuming. Eating too much sugar can cause blood sugar levels to spike and crash, leading to sudden shifts in mood. “These fluctuations may leave you feeling happy one moment and irritable or anxious the next,” says Goodson.
Weight Gain
Unwanted pounds could be the product of too much added sugar. “Excess sugar, especially from sweetened beverages and snacks, adds empty calories that can easily contribute to weight gain when consumed cons
Breakouts
If your skin is breaking out, your sweet treats could be to blame. High sugar intake can increase inflammation and trigger hormonal changes that contribute to acne. “Foods with a high glycemic index may also stimulate oil production, which could lead to breakouts,” says Goodson.
Lack of Energy
Feeling sluggish could be a byproduct of a sugar-laden diet. While sugar can give a quick burst of energy, it’s often followed by a crash that leaves you feeling more tired. Goodson says these highs and lows can zap your overall energy levels throughout the day.
Insomnia
If you’re having trouble sleeping, take a look at your nighttime routine – and the desserts you’re having in the evening, too. “Consuming sugary foods, especially at night, can interfere with melatonin production and disrupt your sleep cycle,” says Goodson. Blood sugar fluctuations may also cause nighttime awakenings or restless sleep.
Increased Appetite
Feeling extra hungry? It could be the added sugar in your diet. “Sugar can interfere with the hormones that regulate hunger, like leptin and ghrelin, making it harder to feel full,” says Goodson. “This can lead to constant cravings and overeating.” Plus, when you come off a sugar crash, you typically feel hungrier than you were before leading to eating more.
Irritability
Feeling cranky? Those cookies and cakes could be the culprit. But the good news is that bad mood could potentially be turned around by cutting back on sugar. When your blood sugar crashes after a sugary meal or snack, it can leave you feeling cranky or short-tempered. “Stable blood sugar helps support better emotional regulation and focus,” says Goodson.
References
- Harvard T.H. Chan School of Public Health – The Sweet Danger of Sugar
- Mayo Clinic – Prediabetes: Symptoms and Causes
- Journal of Clinical Sleep Medicine
- Avena, N. (2013). Why Diets Fail (Because You’re Addicted to Sugar).
- Bowe, W. MD – The Beauty of Dirty Skin.
- Jacoby, R. – Sugar Crush: Ho
FAQs on Top 7 Signs You’re Eating Too Much Sugar
How do I know if I’m eating too much sugar?
If you’re constantly tired, moody, craving sweets, gaining weight, breaking out, or having trouble sleeping, those are all common red flags. These signs suggest your body is struggling with blood sugar highs and crashes.
Can sugar really affect my mood that much?
Yes. Sugar causes rapid spikes and drops in blood glucose, which can disrupt serotonin levels and lead to irritability, anxiety, or mood swings. Stable blood sugar is key to stable emotions.
Is sugar the main reason I’m always hungry?
Possibly. Excess sugar can disrupt leptin and ghrelin—your hunger hormones—making it harder to feel full and more likely to overeat, especially after a sugar crash.
Does eating sugar before bed really affect sleep?
Absolutely. Sugar can interfere with melatonin production and increase cortisol levels, disrupting your sleep cycle and making you feel restless or wake up during the night.
Why does sugar make me feel tired after I eat it?
Sugar provides a quick burst of energy followed by a crash. This drop in blood sugar can leave you feeling sluggish, mentally foggy, or physically tired.
Is acne really linked to sugar intake?
Answer: Yes. Diets high in sugar and high glycemic foods can increase oil production and inflammation, both of which contribute to acne and breakouts.
What kind of sugar should I be most concerned about?
Answer: Added sugars—like those in soda, candy, processed snacks, and baked goods—are the most problematic. Naturally occurring sugars in fruits and dairy come with fiber and nutrients, which moderate their impact.
What’s the recommended daily limit for sugar?
According to the American Heart Association:
- Men: No more than 9 teaspoons (36 grams) per day
- Women: No more than 6 teaspoons (25 grams) per day
Can I still enjoy sweets in moderation?
Yes! You don’t need to eliminate sugar entirely. Enjoy sweets occasionally, but focus on whole, nutrient-dense foods that keep your blood sugar stable.
What are simple ways to cut back on sugar?
- Swap sugary drinks for water or herbal tea
- Read food labels and avoid high-fructose corn syrup
- Eat more protein and fiber to reduce cravings
- Snack smart: try fruit, nuts, or Greek yogurt