Most Americans consume too much added sugar. On average, Americans take in 17 teaspoons of added sugar daily—far exceeding recommendations. The U.S. Dietary Guidelines for Americans 2020 to 2025 recommends Americans consume at most 10% of the daily calories from added sugar. For someone eating 2,000 calories daily, this equates to 200 calories or 50 grams of added sugar—the equivalent of 12 teaspoons. Citing the link between consuming excess added sugars and obesity, the American Heart Association (AHA) encourages restricting added sugar even more. The AHA recommends males limit added sugar to nine teaspoons and females to six teaspoons daily.

Added sugars are those added to food during preparation or manufacturing. They include glucose, fructose, sucrose (table sugar) and high-fructose corn syrup. Sugar-sweetened beverages like soda and sweet tea, desserts and sweet snacks are the primary sources of added sugar in the diet. Fruits and starchy vegetables contain naturally-occurring sugars as well as other nutrients, vitamins and minerals beneficial for health. 

Added sugars abound in the food system. Sauces, dressings, salsas, jams and other staples can be sneaky sources of added sugar, so your intake might be higher than anticipated. Read on to learn the sneaky signs you’re eating too much sugar. 

Your Taste Buds Adapt 

Your taste buds can adapt depending on the foods you regularly eat. If you frequently consume added sugars, your taste buds may adapt, making foods that once tasted sweet not as sweet anymore. Lindsay Fencl, RD, CD, adds, “When you’re constantly exposed to high levels of sugar, your taste receptors become desensitized, requiring even more sugar to achieve the same level of sweetness and pleasure.” Sugar signals the release of dopamine from the brain. Dopamine is a neurotransmitter involved in the brain’s reward and pleasure system. It is associated with mood, particularly happiness and enjoyment. It also plays a role in motivation and habit reinforcement. 

As Anar Allidina, MPH, RD, a dietitian in Toronto, explains, “The more you eat it [sugar], the more your brain wires itself to expect it.” “Over time, this can dull the brain’s natural response to dopamine, making it harder to feel satisfied and happy without consuming sugar,” adds Fencl. The link between sugar and dopamine also explains why you still want to consume sugar regardless of hunger. Reward pathways in the brain can sometimes override your body’s satiety signals.

You Start and End Your Day with Sweetened Foods

Lisa Andrews, M.Ed., RD, LD of Sound Bites Nutrition, says, “You may be eating too much sugar if you wake up or end your day with highly-sweetened foods.” Pastries, store-bought coffee drinks, donuts, sports drinks and other common breakfast foods can be packed with added sugar. Add that to your evening sweet bite, and you may be close to the recommended daily sugar allotment.  

For reference, a breakfast of a large croissant and a caramel macchiato likely has nearly 40 grams (10 teaspoons) of added sugar. Add a ½ cup-serving of ice cream after dinner and you’re at 55 grams (11 teaspoons) of added sugar for the day—not including any other added sugar consumed throughout the day.

You Feel Extra Thirsty

Although excessive thirstiness may be normal, it can also be a sign that you’re eating too much sugar. The kidneys filter and remove excess sugar from your bloodstream to help regulate blood glucose levels. According to Tabitha Nicholas, M.S., RDN, LDN, owner of Nicholas Nutrition & Optimal Wellness, excess thirst “could be your body signaling that your sugar intake is too high. Excess sugar in the bloodstream can trigger increased thirst as your body tries to flush out the excess.” 

Excess thirst can also be a sign of type 2 diabetes, as your body responds to elevated blood sugar levels. Changes to your sugar intake may help restore healthy blood glucose levels. Annual lab work also helps you stay on top of your blood sugar levels. If you have questions or concerns, talk to your healthcare provider. 

You’re Constantly Tired, Even After Sleeping

A vicious cycle can exist between sleep and added sugar. Sleep affects appetite, raising ghrelin and decreasing leptin levels to increase hunger and reduce fullness. Therefore, you may experience a more intense desire for sweetened, highly-palatable foods when sleep-deprived. Poor sleep is associated with impaired carbohydrate metabolism and high blood sugar levels, partially due to appetite changes. Eating more added sugar is linked to worse sleep quality and shorter sleep.

Fluctuations in blood glucose also affect energy levels, ultimately contributing to fatigue. Blood sugar levels rise quickly after eating foods packed with added sugar. The pancreas senses elevated blood sugar and releases insulin to signal muscles to clear sugar from the bloodstream. The sudden rise in blood sugar levels boosts energy. But this energy quickly disappears, which can leave you feeling exhausted, hungry and wanting something sweet. 

Your Cholesterol Levels May Increase

You may not think of added sugar affecting cholesterol levels. However, studies show that a high sugar intake is associated with elevated low-density lipoprotein (LDL) and total cholesterol. Consuming excess added sugar increases fatty acid production in the body, contributing to elevated cholesterol and triglyceride levels.

Elevated cholesterol and triglyceride levels are not something you may feel or see. Instead, blood work is necessary to assess cholesterol.

You Have More Cavities

Added sugar can have long-term consequences on oral health, increasing the risk for tooth erosion and cavities. Carlette Roberts, B.Sc., a United Kingdom-based dietitian, explains the link between high-added-sugar diets and dental health, “Sugars are fermentable carbohydrates that oral bacteria convert into acids, which in turn demineralize enamel and increase the risk of dental caries [cavities].” Leaving the dentist with more cavities than usual may indicate eating too much added sugar. 

You Experience Weight Gain

A high added sugar intake is associated with weight gain. However, it may be because the foods that contain the high amounts of added sugars—such as sweetened beverages and packaged sweets—are high in calories without having many other nutrients like protein, fiber, vitamins or minerals. Since these foods are also highly-palatable, they may be easier to over consume, which can increase the likelihood of weight gain over time. It’s important to remember that no one food will lead to weight gain in isolation, but instead it’s important to think about how it fits into your overall dietary pattern. For more individualized advice, connect with a registered dietitian in your area. 

The Bottom Line

Added sugar is used in numerous different foods. While the small amount in your pasta sauce can be fine, regularly reaching for sodas or adding sugar to your coffee can lead to consuming too much over time. Eating too much added sugar can affect your energy levels, influence appetite and desire for sweets, and contribute to health challenges in the long term. If you think you may be eating too much added sugar, take a step back at your overall dietary pattern, and talk to a registered dietitian for individualized advice on how to cut back.