Although sugar is essential, people deem it unhealthy. That is because not all sugars are the same; natural sugars like fructose and lactose found in fruits, vegetables, and dairy products are healthy. These sugars are found in small amounts and contain healthy doses of fiber and calcium. However, added sugars in most processed foods can often lead to health troubles, as they have no nutritional value. Here are ten signs you’re eating too much sugar:

Increased hunger and weight gain
Although sugar satisfies the taste buds, it does not fill our stomachs. Processed foods rich in sugar generally lack protein, fiber, and healthy fats, and our body burns through this sugar quickly, making us feel more hungry and snacky. Consumption of extra calories may result in weight gain. High sugar intake also disrupts metabolism and the ability to process lipids and cholesterol, affecting hunger patterns and weight gain.

Irritability
Feeling irritable, moody, or experiencing high-stress levels may indicate that you have too much sugar. A high-sugar meal without protein or healthy fats can quickly spike your blood sugar. Since the body rushes to process this faster, your energy levels crash, making you feel irritable or drained.

Fatigue and low energy levels
Due to the easy absorption and digestion of sugar, regardless of how much we eat, our energy levels will crash in a short period. This makes us feel fatigued and low on energy. Constant swings in blood sugar also cause our energy levels to plummet drastically, making us feel tired constantly.

Cravings for sweets
The constant craving for sweets may indicate you are consuming too much sugar. Sugar triggers the rise of the “happy hormone” known as dopamine, which can increase your cravings for more sugar, making it a vicious cycle of consumption and momentary satisfaction. These cravings, however, can be curtailed by regularly consuming small meals or snacks made of natural, whole foods.

High blood pressure
Too much sugar in your bloodstream can contribute to hypertension or high blood pressure. The high glucose levels damage our blood vessels, making it easy for cholesterol to stick, and cause the hardening of blood vessels, leading to a rise in blood pressure.

Skin issues
Some scientific studies suggest that insulin resistance may influence the development of acne. Food with high sugar levels can trigger acne and accelerate the skin’s aging process, causing more wrinkles and fine lines to develop. If you have witnessed a sudden surge in skin issues, it may be advisable to check your blood sugar levels and consult your physician.

Difficulty sleeping
Studies point out that poor sleep quality is significantly associated with higher levels of sugar consumption. Consuming excessive sugar hinders sleep quality and tinkers with your sleep cycle. If you have been experiencing trouble sleeping, it may be worthwhile to consult a doctor and check your blood sugar levels.

Digestive issues
If you’re experiencing stomach pain, cramping, and diarrhea, it may be helpful to consult your physician and check your blood sugar levels. Sugar is a common gut irritant and may be a possible factor behind these troubles. If high sugar foods replace high-fiber foods such as fruits and vegetables, constipation may also be a problem.

Cavities
You’ve heard this multiple times before from your caregivers and dentists. Too much sugar can cause an increase in cavities or gum issues, as bacteria love to feast on simple sugars. Try to limit your sugar intake. Moreover, swish your mouth with water after eating sugary foods to eliminate excess sugar that may promote the growth of bacteria.

Brain fog
Lack of focus and concentration could be a sign of increased sugar intake. Even though glucose is the primary fuel source for our brains, too much of it (hyperglycemia) can cause inflammation and impact cognitive functioning. This may also contribute to information processing and working memory issues, causing delayed recall and hampering learning abilities.

Eyesight problems
Too much sugar in the bloodstream can damage blood vessels and nerves that run throughout your body, including the eyes. Eye diseases due to diabetes include diabetic retinopathy, macular oedema, neovascular glaucoma, and cataracts. In the case of macular oedema caused by diabetes, a treatment plan with Aflibercept may be prescribed by a doctor to stop abnormal blood vessel growth and leakage in the eyes (that may otherwise cause loss of vision).

While it is not realistic to completely cut out sugar from daily food intake, it may help to consume healthy doses of sugar in its more natural forms, such as fructose and glucose found in many fruits and vegetables. For patients with diabetes, it may help to keep a keen eye on any of the above symptoms and consult with a doctor immediately in case of spikes in blood sugar levels. It is also advisable to avoid cheat meals, as they may trigger a desire to indulge in sugary foods. Instead, focus on staying hydrated, eating nutritious whole foods, and exercising regularly.

Finally, it is not enough to only make lifestyle changes with diabetes, as complications due to blood sugar spikes can require professional intervention. Fortunately, most insurance benefits covered under Part B Medicare cover up to two screenings for blood sugar monitoring and associated services. Part B also covers diabetes self-management with up to 10 hours of initial training split into individual and group sessions. These sessions help teach management for long-term symptoms and aid patients in improving their quality of life.