8 Signs You’re Eating Too Much Sugar

To summarise: anything ending in “-ose”, as well as words such as “syrups” or “sweeteners”, almost always denotes sugar.

Signs you are eating too much sugar

With all of this sneakiness, it can be tough to recognise when your sugar consumption is getting out of hand. We put this question to Dr Lela Ahlemann, a specialist in dermatology, phlebology, proctology and nutritional medicine. Here are the possible warning signs that could indicate you are eating too much sugar.

1. Weight gain and constant hunger

It’s no secret that sugar is calorie-dense, but there is another reason why eating it can make us quickly gain weight. “If you eat too much sugar, you are constantly hungry,” says Ahlemann. “The reason for this is that sugar drives up blood glucose levels in the short term, but isn’t satiating, due to a lack of fibre. When you’re always hungry, you end up eating more than you need, which then ultimately leads to weight gain.”

2. Acne

“When we eat sugar, not only do our insulin levels rise, but so does a hormone called insulin-like growth factor 1, or IGF-1 for short,” says Ahlemann. “Together with insulin, IGF-1 stimulates the sebaceous glands and excessive keratinisation in the area of the sebaceous glands, which is why they can become clogged, leading to acne and inflammation.”

3. Cravings and mood swings

“When we eat sugar, glucose levels rise quickly, which leads to a release of insulin. However, this spike is often so strong that the blood sugar does not drop back to a normal level, but instead plunges below the baseline. This is called hypoglycaemia, which then leads to cravings. In some people, it also leads to mood swings and crankiness,” says Ahlemann.

4. Inflammation and a weak immune system

“Normally, sugar is absorbed by the body via the small intestine. However, if the amount of simple sugars, like glucose and fructose, we consume exceeds the capacity of our small intestine, it ends up in the large intestine,” explains Ahlemann. It then becomes food for the bacteria that live there: “Selective feeding leads to a proliferation of these bacteria. The problem is that, unfortunately, they carry endotoxins on their bacterial surface, which can then leave the gut and enter the bloodstream, leading to silent inflammation, which accelerates ageing and weakens the immune system.”

5. Accelerated ageing

“It is scientifically proven that a high sugar intake leads to the formation of so-called AGEs, or advanced glycation end products,” Ahlemann explains. They essentially melt our collagen fibres: “When there are too many AGEs, our collagen fibres become stiff and brittle and degenerate. The body is also less able to repair itself, meaning that the quality of our collagen deteriorates further.”

6. Energy crashes

Registered dietitian and nutritionist Lauren Manaker says that excess sugar intake can make you feel extra tired or sluggish. A sugar high can also interfere with your sleep quality, making it harder to fall or stay asleep, and thus throwing off your energy for the next day.

7. Digestive issues

Manaker adds that eating too much sugar can cause digestive discomfort. Bloating, irregular digestion, constipation, and sometimes diarrhoea can be linked to too much sugar.

8. Brain fog

Manaker says that sugar can make it difficult to concentrate. You might feel mentally “cloudy”, or even experience some headaches.

What are the health risks of too much sugar?

If you indulge in a dessert now and again, there’s no need to overhaul your entire diet. But consistently eating too much sugar over time does come with health risks. Manaker says you might experience the following: