10 signs that you’re eating too much sugar

The risks of eating too much sugar are becoming well known. High sugar foods tend to also be high calorie, with little nutritional benefit. Research has shown that consistently eating too much sugar can lead to inflammation, weight gain, type 2 diabetes, high blood pressure, heart disease and some cancers.

Are you eating too much sugar?

The reality is that we are all eating more than the recommended amounts. According to the current Dietary Guidelines for Americans, the average American consumes 270 calories of added sugars, or 77g — that’s 17 teaspoons each day.

There are over 50 different names for sugar on food labels which can make it difficult to know how much you are consuming. With our reliance on processed and ultra processed foods, which lack fibre and protein to fill us up, it’s very easy to eat more sugar than you realise. Data shows that sugar-sweetened beverages (e.g., soft drinks, fruit juices, and sports/energy drinks) are the biggest source of added sugars in Americans’ diets.

For example, one can of cola can have as much as 9 teaspoons of sugar – so one can is more than the recommended daily limit for adults, and that’s before you have eaten anything else! Even one squirt of tomato ketchup contains 1 teaspoon of sugar.

Other foods that are high in free sugars include:

• Cakes, buns, biscuits and pastries
• Jam, marmalade and chocolate spread
• Adding sugar to drinks such as tea and coffee
• Chocolate
• Beer, lager and cider
• Fruit juice

10 signs to tell you’re eating too much sugar

Here are 10 unexpected signs you might be eating too much sugar, because let’s face it, we probably are…

1. Spots

Not just the occasional pimple, but breakouts like you’re 14 again? Sugar spikes insulin levels which can mess with our hormones and turn your face into a spotty mess.

2. Exhaustion

If you’re still waking up exhausted even after a full night’s sleep, it could be a sign of too much sugar. Sugar messes with sleep quality. Plus, large swings in blood sugar and insulin can cause energy levels to plummet and affect your overall energy levels.

3. Body odour

Too much sugar feeds bacteria and yeast and your sweat can take on an oddly sweet or even sour smell. Fruity scented sweat could be a sign of a more serious complication called diabetic ketoacidosis. This occurs in individuals with diabetes, mostly type 1, if blood glucose levels are not managed, but it certainly makes sense to keep sugar consumption within a sensible range.

4. Mood swings

If you’re feeling moody, irritable, or on edge, it could be a sign that you’re eating too much sugar. Sugar highs and lows are mirrored by our emotions. When blood sugar levels dip, so do our moods.

5. Tastebuds are off

Things that should naturally taste sweet – like strawberries or sweet potatoes – now taste boring. This is a sign that your sugar tolerance has skyrocketed and you need a ridiculous amount to feel satisfied.

6. Fuzzy tongue

Ever noticed a weird, slightly furry feeling on your tongue? That’s bacteria having a sugar fuelled party in your mouth. They love sugar as much as you do. Foods high in refined sugars alter the mouth’s acidity and cause the tongue to turn white and furry.

7. Random itching

Too much sugar can trigger inflammation, which sometimes manifests as mysterious, itchy skin. You’re not crazy – your body just isn’t thrilled with your dietary choices.

8. Brain fog

Research has linked excess sugar to inflammation in the brain, leading to memory lapses, confusion, and the sudden inability to remember where you put your keys.

9. Flatulence

High sugar can upset the delicate balance of our gut microbiome. Good bacteria decrease and bad bacteria overgrow, leading to dysbiosis (an imbalance between these bacteria) and with it, bloating and gas.

10. Cravings

If you find yourself desperate for a very specific sugary thing at a specific time then it’s a sign that sugar addiction is real, and your brain is now wired for the next fix. Sugar targets the brain’s pleasure centre to release the feel-good hormone dopamine. A vicious cycle follows where eating sugar increases dopamine, and the dopamine rise increases cravings for sugar.

Consuming too much added sugar over time can have various health consequences, such as weight gain, sleep problems, digestive issues, brain fog, and cavities, among others. While it’s simply not realistic to avoid all added sugars in your diet, it’s a good idea to read labels, focus on unprocessed whole foods as much as possible, ditch the sugary drinks and choose healthier, high fibre or wholegrain carbohydrates.

Further reading

The different types of sugar|
What about aspartame?
Healthier snacks
Are you at risk of fatty liver disease
How to sleep better