How Much Sugar Is Too Much? Here Are 5 Signs, According to a Nutritionist

TL;DR anything ending in “-ose,” as well as syrups and sweeteners, are clear indications of sugar.

This isn’t too say all sugar is bad; if we believed everything diet culture told us, no one would eat fruit anymore. But if you’re worried your sugar intake is creeping a little too high—for example, if you’ve noticed changes in yourself physically or psychologically that you’re concerned about—then it helps to know how to spot the signs. And remember, always speak to your doctor if you’re worried about your health or diet.

Signs you may be eating too much sugar

How can you recognize the signs that your sugar consumption is getting out of hand? We asked Dr. Lela Ahlemann, a specialist in dermatology, phlebology, proctology, and nutritional medicine for the possible warning signs that you’re eating too much sugar.

1.You’re always hungry

It’s no secret that sugar has a lot of calories, but there is another reason why sugar makes us gain weight so quickly. (Which, to be clear, gaining weight is not inherently bad—it’s the sudden gains that might signal an underlying cause.)

“If you eat too much sugar, you are constantly hungry,” says Dr. Ahlemann. “The reason for this is that sugar drives up blood glucose levels in the short term, but has no lasting satiating effect due to the lack of fiber.”

2. Acne

“When we eat sugar, not only does the insulin level rise, but also a hormone in the blood called insulin-like growth factor 1, or IGF-1 for short,” says Dr. Ahlemann. “Together with insulin, this IGF-1 stimulates the sebaceous glands and excessive keratinization in the area of the sebaceous glands, which is why they become clogged—and pimples and inflammation can form there.”

3. Mood swings

“The high increase in glucose levels in the blood leads to an insulin release,” says Dr. Lela Ahlemann. This is often so strong that the blood sugar is not lowered to a normal level, but instead dips below the “baseline.” “You have a relative hypoglycaemia, and this leads to cravings. In some people, it also leads to mood swings and moodiness.”

4. Inflammation and a weakened immune system

“Normally, sugar is absorbed by the body via the small intestine,” says Dr. Ahlemann. “However, if the amount of simple sugars, such as glucose and fructose, that we consume exceeds the capacity of our small intestine, this simple sugar ends up in the large intestine.”