9 Signs You Could Be Eating Too Much Sugar (And What to Do About It)

Sugar makes everything taste better. But signs you’re eating too much sugar include feeling sluggish, bloated, or craving more sweets. 

It’s easy to overdo it. As a dietitian, I’ve worked with many clients who didn’t realize how much sugar was sneaking into their diet—until their energy levels, mood, and digestion started suffering. 

If you’ve ever hit an afternoon slump that only a pastry seems to fix or felt constantly hungry despite eating plenty of food, sugar might be the culprit. One of the best ways to know for sure is to track your sugar consumption. 

Let’s break down the signs you might be eating too much sugar and what to do about it.

How Bad Is Sugar, Really?

Sugar isn’t inherently bad—our bodies need some to function. It’s the added sugars, especially from sweets and processed foods, that can cause problems. 

“Your body absorbs these simple sugars quickly, which can raise the risk of weight gain, diabetes, and other health issues,” says Daisy Mercer, a MyFitnessPal dietitian (1).

Even if you feel fine now, signs you’re eating too much sugar can quietly show up in your energy, digestion, and even your skin over time. 

I’m not saying you need to cut sugar out completely. But staying mindful of how much—and where—the sugar in your diet comes from can help you meet your health goals. 

Added Sugar vs. Sugar in Whole Foods

Not all sugars are the same. The sugar naturally found in fruits, vegetables, and dairy comes packaged with fiber that helps slow digestion and provide energy. 

On the other hand, added sugars—like those in flavored yogurts, baked goods, and packaged snacks—lack these nutrition benefits and can spike blood sugar levels quickly.

The most important sugar to be mindful of is the added sugars found in ultra-processed foods (2). Ultra processed foods are designed to be extremely tasty and easy to eat (2). 

For example, most people aren’t likely to overeat apples, even though they contain plenty of natural sugar. But cookies? It’s all too easy to reach for one or two and end up eating an entire sleeve. That’s because apples contain filling fiber and most cookies don’t.

9 Signs You Could Be Eating Too Much Sugar

Watch for these signs you’re eating too much sugar. If you spot any, it might be time to take a closer look at your sugar intake. 

1. Diabetes or pre-diabetes

If your doctor’s flagged your blood sugar—or if diabetes runs in your family—it’s smart to take a closer look at your sugar intake.

What’s happening:

Eating too much added sugar over time can lead to insulin resistance. That’s where your cells stop responding properly to insulin, the hormone that helps control blood sugar (1). 

When that happens, your blood sugar stays higher than it should, increasing the risk for Type 2 diabetes. According to the CDC, over 98 million American adults have prediabetes—and most don’t even know it (3).

What to watch for:

• Constant thirst
• Frequent urination
• Unexplained fatigue

What to do:

First of all, follow your healthcare provider’s advice. It probably includes cutting back on added sugars and filling your plate with high-fiber carbs and lean proteins that can help stabilize blood sugar. 

Bonus: using a tool like the MyFitnessPal Meal Planner can help you start eating a less processed diet.  

2. Heart Disease

While sugar might not be the first thing that comes to mind when you think of heart health, eating increased added sugar can increase risk of diabetes, which  increases risk of heart disease. (1). 

What’s happening:
Too much sugar can damage blood vessels and raise your risk of heart disease by contributing to high blood sugar and inflammation. 

A study in the journal Circulation found that people who consumed more of their daily calories from added sugar were more likely to die from heart disease than those who kept their intake under 10% (4). 

What to watch for:

• Diet high in sweetened drinks, pastries, or processed snacks
• History of high cholesterol or high blood pressure

What to do:
Swap sugary snacks for nutrient-dense foods like vegetables, whole grains, and lean proteins.

3. Hunger Soon After Eating

If you just ate but already feel like you need a snack, your meal might’ve been too heavy on sugar and light on the stuff that actually keeps you full—like fiber, protein, and healthy fat (5). 

A sugary breakfast like cereal or a pastry will digest fast, leaving you hungry again an hour later.

What’s happening:

Research has found that meals high in refined carbs and sugars increased hunger and led to overeating throughout the day (6). 

Sugar digests quickly and doesn’t trigger long-lasting satiety signals like protein or fiber do. This sets off a cycle of eating and re-eating.

What to watch for:

• Hunger shortly after meals
• Meals low in protein or fiber
• Constant grazing throughout the day

What to do:

Build balanced meals and snacks with protein, fiber, and fat. Think: Greek yogurt with fruit and nuts or eggs with whole grain toast.

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About the Experts

Caroline Thomason, RD, is a dietitian and diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, her work has appeared in more than 40 publications. She’s also a speaker, broadcast spokesperson, and recipe developer.

Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

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4. Skin Problems

Sugar might not be the first thing you blame when your skin flares up, but it can be a sneaky culprit. 

High sugar intake can lead to hormonal shifts and inflammation, both of which are bad news for your skin. 

One study found that people who consumed high-sugar diets had significantly more breakouts than those who kept their blood sugar steady (8). 

What’s happening:

Sugar spikes insulin, which can increase oil production and trigger inflammation—two key factors in breakouts and dull skin (7).

What to watch for:

• Frequent breakouts
• Dull or inflamed skin
• Skin issues after high-sugar meals or weekends

What to do:

Cut back on added sugars, especially from ultra-processed foods and sweetened drinks. Swap in more antioxidant-rich produce like berries, leafy greens, or sweet potatoes.

5. Digestive Issues

Sugar can throw your gut out of whack. A high-sugar diet may feed harmful gut bacteria and cause an imbalance, leading to bloating, gas, or constipation (9). 

On top of that, sugar alcohols—common in “sugar-free” products—can act like laxatives and irritate your digestive tract (10).

What’s happening:

Too much sugar disrupts gut bacteria and can cause digestive discomfort or even flare-ups of IBS (9, 18).

What to watch for:

• Frequent bloating or gas
• Sensitivity to sugar-free products
• Irregular digestion

What to do:

Focus on whole foods with fiber—like fruits, veggies, and legumes—and cut back on excess added sugars and artificial sweeteners like sorbitol and maltitol.

6. Mood Swings and Irritability

Ever felt hangry after a sugar crash? That rollercoaster of mood and energy might be your blood sugar talking. A study in Scientific Reports linked high sugar intake with anxiety and emotional volatility (11).

What’s happening:

Sugar causes quick spikes in serotonin and blood sugar, followed by dramatic crashes—leaving you tired, anxious, and cranky (11). 

What to watch for:

• Feeling “off” or irritable after eating sweets
• Mood dips an hour or two after sugary meals
• Emotional eating patterns

What to do:

Choose complex carbs and pair them with protein or fat. For example, opt for sweet potatoes and grilled chicken or fruit with peanut butter to keep your mood (and blood sugar) stable.

“Focus on fiber-rich carbohydrates for a nutrient-dense energy source that helps you feel full and energized longer,” offers Melissa Jaeger, RD, LD,  Head of Nutrition at MyFitnessPal.

7. Poor Sleep

Late-night sweets might be messing with your rest. Research shows that diets high in sugar can interfere with melatonin, the hormone that helps regulate your sleep-wake cycle (12).

What’s happening:

Blood sugar spikes late in the day can wake you up in the middle of the night, disrupting deep, restorative sleep (12)(13).

What to watch for:

• Trouble falling asleep or staying asleep
• Restless nights after dessert-heavy dinners
• Feeling groggy in the morning

What to do:

Avoid sugary snacks late in the evening. Instead, try a bedtime snack with magnesium and protein like a banana with almond butter or Greek yogurt. (You can use MyFitnessPal’s Sleep Feature to compare food intake with how you slept.)

8. Weight Gain

Eating too much sugar—especially added sugars—can lead to weight gain because sugar doesn’t keep you full the way protein and healthy fats do. 

What’s happening:

Sugary foods can spike your blood sugar and leave you hungry again soon after eating, leading to overeating (14).  Studies also show that high-sugar diets are linked to increased fat storage, especially around the belly (14).

What to watch for:

• Difficulty losing weight or unexplained weight gain
• Meals or snacks high in refined carbs and low in fiber or protein
• Constant hunger, even after eating

What to do:
Shift your focus to meals that include more fiber, protein, and healthy fats to help regulate hunger and support healthy weight management. Be mindful of added sugar hiding in everyday foods like:

• Salad dressings
• Granola bars
• Low-fat yogurt
• Pasta sauce
• Instant oatmeal
• Non-dairy milks

Cutting back on these and choosing more whole, unprocessed foods can help you feel fuller for longer—and manage your weight more effectively.

9. Energy Crashes

If your energy feels like a rollercoaster—up after breakfast, crashing by lunch—sugar might be the reason. Foods high in refined sugars cause quick spikes followed by steep crashes, leading to sluggishness (15).

What’s happening:

Sugar quickly boosts blood sugar, but the resulting crash can leave you feeling fatigued and foggy.

What to watch for:

• Afternoon slumps
• Need for caffeine or sugar to get through the day
• Fatigue shortly after eating

What to do:

For steady energy, focus on snacks and meals that combine fiber, protein, and healthy fats—like apple slices with almond butter or eggs with avocado toast.

How to Cut Back on Sugar

Here are 5 simple strategies I recommend as a dietitian to help you reduce your sugar intake without feeling deprived:

• Swap sugary drinks for sparkling water, herbal tea, or coffee with just a splash of milk.
• Choose whole foods like nuts, cheese, or fruit instead of packaged snacks with added sugars.
• Read food labels and look for added sugars as well as hidden sugars under names like maltose, dextrose, and cane syrup.
• Don’t go cold turkey—reduce sugar gradually to avoid cravings.
• Use MyFitnessPal to track sugar intake and set realistic goals.

Frequently Asked Questions

The Bottom Line

If you’re seeing signs you’re eating too much sugar like constantly craving sugar, feeling sluggish, or struggling with mood swings, it may be time to cut back. 

Reducing sugar doesn’t mean deprivation — small changes, like swapping sugary drinks for better alternatives and prioritizing whole foods, can make a big difference. 

You can also use MyFitnessPal to track your sugar intake, experiment with new habits, and take control of your health—without sacrificing your way of eating.

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