NEW YORK, Sept 3: Sugar may taste delightful, but too much of it can quietly undermine health in surprising ways. While many people associate sugar with weight gain, belly fat, tooth decay, or the notorious post-lunch energy crash, experts explain that the effects run deeper and often reveal themselves through unexpected symptoms.

According to the American Heart Association, the recommended limit is about nine teaspoons of sugar daily for men, six for women, and less than 10% of daily calories for children. However, registered dietitians caution that many individuals exceed this without realizing it, as added sugar sneaks into a wide range of processed foods and beverages.

The Mayo Clinic Diet further emphasizes limiting added sugar to no more than 10% of total daily calories, noting that sugary drinks and ultra-processed foods are the biggest culprits. Nutrition experts agree that moderation is key, and even small amounts of added sugar—beyond two teaspoons at once—can be excessive.

Beyond the obvious effects, here are seven subtle but telling signs that the body may be consuming too much sugar.

1. Constant thirst

One of the less obvious signs of high sugar intake is increased thirst. When blood sugar rises, the body pulls water from its cells in an attempt to restore balance. This shift can lead to dehydration, prompting frequent cravings for water, milk, or other beverages after consuming sweets. Persistent thirst following sugary meals or snacks may be the body’s way of signaling that sugar levels are out of balance.

2. Excessive gas and bloating

Gas is often linked to fiber-rich foods, greasy meals, or dairy products, but sugar can also be a hidden cause. When large amounts of sugar enter the digestive system, it can ferment and disrupt gut bacteria, leading to gas, bloating, and discomfort. If these symptoms appear without clear dietary triggers, excess sugar may be the culprit.

3. Puffiness and water retention

Overconsumption of sugar can contribute to inflammation and water retention, making the body appear puffier than usual. This effect is often most noticeable in the abdominal area. Reducing sugar intake for just a few days may relieve bloating and restore a lighter, less swollen appearance.

4. Skin breakouts despite good care

Even with a solid skincare routine, unexplained acne or blemishes can surface if sugar intake is too high. Sugar increases inflammation in the body, which can trigger breakouts. Keeping a food diary to track skin changes in relation to sugar consumption can help identify whether diet, rather than skincare products, is driving these issues.

5. Mood swings and irritability

Sudden irritability or mood swings without a clear cause may point to sugar overload. Fluctuating blood sugar levels can impact brain chemistry and mood stability. Frequent snacking on sugary foods can create a rollercoaster of energy spikes and crashes, leaving individuals feeling cranky or emotionally unstable.

6. Difficulty focusing and brain fog

Excess sugar can also impair cognitive function. After an initial energy spike, blood sugar crashes can leave the brain feeling sluggish, making concentration difficult. Simple tasks may feel overwhelming, and productivity can decline. This “brain fog” is a strong signal that sugar consumption may be interfering with mental clarity.

7. Intense sugar cravings

Perhaps the most telling sign of sugar overconsumption is the inability to resist the next sweet fix. Constant cravings for donuts, candy, soda, or desserts indicate a cycle of dependency. Sugar can mimic addictive patterns, creating an illusion of hunger and making other foods feel unsatisfying. Experts note that cravings often subside after three days of reduced sugar intake, breaking the cycle and making moderation easier.

The good news is that reducing sugar intake is achievable. Experts recommend pairing sugar with protein, fiber, or healthy fats to prevent energy crashes and cravings. Using fruits and spices as natural sweeteners, limiting added salt, and gradually reducing sugar in coffee or baked goods can also help.

For some, a two-week challenge of eliminating added sugars, such as that in the Mayo Clinic Diet, can reset taste buds, enhance awareness of food choices, and promote healthier eating patterns long-term.

Sugar may be enjoyable, but the body often provides early warning signs when it’s being consumed in excess. Recognizing these signals—thirst, gas, puffiness, acne, mood swings, brain fog, and cravings—can empower individuals to take small but effective steps toward better health.