In today’s fast-paced world, sugar has become a staple ingredient in many of the foods we consume daily, often without us realizing just how much of it we’re ingesting. While sugar undoubtedly adds sweetness to our lives, excessive consumption can lead to numerous health issues. According to the American Heart Association, women should aim for no more than six teaspoons of sugar per day, while men should limit their intake to nine. This translates to about 25-36 grams, or roughly 100-150 calories. However, most of us exceed these limits regularly, sometimes without even noticing.

What makes sugar particularly deceptive is its presence in processed foods. Even items we perceive as healthy—such as granola bars or fruit-flavored yogurt—often contain surprising amounts of sugar. A 12 oz can of regular soda, for example, can have as much as 39 grams of sugar, far surpassing the daily recommended intake. But how can you tell if your sugar intake is out of control? Below, we explore five key signs that indicate you might be eating too much sugar.

1. Unexplained Weight Gain and Constant Hunger

Have you been gaining weight even though you’re not eating more than usual? This could be a sign of excessive sugar intake. Sugar is calorie-dense but lacks the fiber necessary to keep you full for longer. According to Dr. Lela Ahlemann, an expert in nutritional medicine, sugar spikes your blood glucose levels but fails to provide lasting satiation. This leaves you feeling constantly hungry, leading to overeating and eventual weight gain.

2. Frequent Breakouts and Acne

While acne is often attributed to hormones, your sugar intake may also play a role. Consuming too much sugar triggers the release of insulin and IGF-1, which stimulates your sebaceous glands, causing your skin to produce more oil. This excess oil can clog your pores, leading to inflammation and acne. If your skin has been acting up lately, it may be worth examining your sugar consumption.

3. Cravings and Mood Swings

Do you find yourself frequently craving sugary snacks? Sugar creates a cycle of highs and lows in your blood sugar levels. After a sugar rush, insulin is released to lower blood sugar levels, sometimes dropping them below normal, causing hypoglycemia. This dip in blood sugar can lead to irritability, mood swings, and intense cravings for more sugar. Over time, this can turn into a vicious cycle, leaving you reliant on sugar for energy and emotional stability.

4. Weakened Immune System and Inflammation

Excessive sugar intake can weaken your immune system and lead to chronic inflammation. According to Dr. Ahlemann, when too much simple sugar enters the large intestine, it feeds the bacteria in your gut. This causes an overgrowth of bacteria that produce endotoxins, harmful substances that enter the bloodstream, causing inflammation and potentially weakening your immune response. Chronic inflammation not only accelerates aging but can also make your body more susceptible to illnesses.

5. Accelerated Aging

Sugar can speed up the aging process by damaging your skin and connective tissues. Dr. Ahlemann explains that high sugar intake leads to the formation of Advanced Glycation End Products (AGEs), which cause your collagen fibers to stiffen and break down. Collagen is crucial for keeping your skin firm and youthful, but excessive sugar can weaken its structure, leading to wrinkles, sagging skin, and a reduced ability to repair tissue damage. In other words, too much sugar can make you age faster than you’d like.

Recognizing Hidden Sugar

One of the biggest challenges in controlling sugar intake is recognizing the hidden sugars lurking in everyday foods. Sugar can appear under various names on ingredient lists, such as sucrose, glucose, fructose, dextrose, and high-fructose corn syrup. Even natural sweeteners like honey, agave syrup, and maple syrup contain high levels of sugar. Being aware of these aliases can help you make more informed decisions about what you eat.

Sugar is a delightful indulgence, but when consumed in excess, it can have serious consequences on your health. From weight gain and acne to mood swings and accelerated aging, the signs of too much sugar are hard to ignore. By keeping an eye on your daily sugar intake and learning to identify hidden sugars in processed foods, you can take control of your health and well-being. Your body—and your future self—will thank you for it.

Credit: Vogue