Moderate sugar intake is considered safe; after all, many foods, such as fruits, naturally contain sugar. Further, the body uses sugar to produce energy. However, a persistently high intake of sugar can harm health. This excessive intake is usually brought on by heavy dependence on packaged and highly processed food, ready-to-eat meals, baked goods, and other products containing refined sugar and additives. Here are common signs indicating high sugar intake:

Persistent sugar cravings
Surprisingly, one of the most common signs of high sugar intake is constant cravings for sugary foods. This leads to over-indulgence in sugary snacks and desserts such as cookies, candies, packaged cakes, doughnuts, and flavored yogurt. This sign usually develops as a high intake of sugar causes an increase in the level of ghrelin, a hormone that is associated with an increase in appetite for sugar goods.

Joint pain
The excessive intake of sugar leads to an increase in the level of cytokines in the tissues of the body. These substances induce inflammation in the joints, and persistently high levels of inflammation can lead to chronic pain in the region.

Frequent mood swings
Sugar intake causes a release of certain chemicals in the brain that are related to pleasure and happiness. In addition, they can cause a sudden burst of energy. Under normal circumstances, the energy levels come down after a while without any adverse effects. But when sugar intake is high, the burst of energy is bigger, leading to a steep energy crash. This fluctuation is also responsible for the release of stress hormones, further contributing to mood swings.

High blood pressure
Excessive sugar consumption can also cause hypertension or high blood pressure. Those who regularly have sweetened beverages and sugary foods may experience high blood glucose levels. This can damage the blood vessels and lead to an increase in cholesterol levels. Also, the blood vessels may become thicker over time. All of these factors increase blood pressure levels.

Low energy levels
The body gets its energy from sugar and calories. The more sugar one has, the higher the energy levels. But the thing about sugar-induced energy bursts is that they last for a short period. So, frequent sugar crashes can make one feel tired and drained often. One may then often experience low energy levels that may interfere with their daily routine and overall productivity.

Frequent headaches
Eating foods that contain sugar makes the body release insulin—an essential hormone that helps the body turn sugar into energy. But, a high intake of sugar elevates the production of insulin in the body. This can cause a massive sugar crash. In addition, the body’s blood glucose starts to decline. When this happens too often, it may cause migraines and headaches in some. Those who are sensitive to sugar or have existing health conditions are at a higher risk of experiencing this sign of high sugar intake.

Skin and scalp problems
Those who indulge in sugary foods and beverages on a regular basis are susceptible to skin issues such as acne. For those with preexisting skin problems, their symptoms can aggravate with high sugar intake. This sign is indicative of a spike in blood glucose caused by the high glycemic index of sweet foods. The spike leads to excess production of sebum, which is an oily substance released through the pores of the skin and scalp. Excessive sebum, when combined with inflammation, may lead to acne, dry skin, rosacea, dandruff, and itchy scalp.

Poor oral health
Sugar is one of the major contributors to tooth decay. Eating too many sweet foods leads to plaque build-up on the surface of the teeth. Plaque develops when sugar combines with saliva and acid in the mouth to form a coating on the teeth. The plaque then becomes a breeding ground for harmful bacteria that can cause infections and decay in the gums and teeth. Moreover, the thick layer of plaque eats away the protective enamel layer of the teeth, leading to cavities.

Increased hunger pangs
Eating too many sugar-rich foods increases the number of calories consumed in a day. However, as these foods are often not rich in nutrients, they may not make one feel full. In addition, in the absence of fiber, protein, and healthy fats, the foods may get digested quickly, causing frequent hunger pangs and making one eat more throughout the day.

Digestive issues
The high intake of sugary foods disrupts the balance of healthy bacteria in the gut, causing digestive problems. This is why sugar is often considered as a gut irritant. So, common signs here include issues such as bloating, gas, diarrhea, and constipation upon eating sugary foods on a regular basis. Also, those with pre-existing conditions, such as Crohn’s disease, ulcerative colitis, and irritable bowel syndrome, may experience worsening symptoms after eating too much sugar.

Trouble focusing
This problem arises when one frequently chooses high amounts of foods that contain refined sugar. This type of sugar blocks membranes of the nervous system, slowing down neural communication and affecting brain function. This results in difficulty in focusing on the tasks at hand. Further, the attention span might become shorter, and short-term memory may also weaken. This can be accompanied by recurring brain fog or lack of mental clarity.

Sleep-related issues
Those who have too much sugar may have trouble sleeping or develop irregular sleeping patterns. This is brought on by a spike in energy levels after eating high-GI foods. The burst of energy can make it difficult to fall asleep and may also wake one up often, making them unable to get enough rest at night. So, one is likely to feel sluggish throughout the day.

An excessive intake of sugar can cause several health issues. These health problems arise due to a rise in blood glucose levels. This leads to high cholesterol levels, high levels of bile, and nerve issues. Due to these factors, there is a high risk of blindness, cardiac issues, and fatty liver problems. If one experiences symptoms of any of these health conditions, it is crucial to consult a health practitioner and seek treatment.