Even though sugar tastes great, consuming too much of it isn’t ideal for your health. That can be hard to hear, especially considering that about 30% of American adults get at least 15% of their daily calories from added sugars.

If you feel like you’re going overboard with sugar, you might notice that you never feel truly satisfied after eating and often find yourself reaching for more food. That’s because excess added sugar can disrupt your hunger and fullness cues. And that’s not even counting the long-term health effects of consistently eating too much added sugar.

Here’s what happens in your body when you consume too much added sugar.

How much sugar should you have?

The American Heart Association recommends that men consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, while women should limit their intake to 6 teaspoons (25 grams or 100 calories) per day. The Dietary Guidelines for Americans 2020–2025 offers slightly more lenient recommendations of no more than 200 calories (50 grams or 12 teaspoons) of added sugar in a 2,000-calorie diet.

However, it’s important to distinguish between natural and added sugars. Natural sugars are inherently present in carbohydrate-rich foods like fruits, vegetables, legumes, dairy and whole grains. These foods also provide essential nutrients such as vitamins, minerals, protein, fiber, antioxidants and phytochemicals. There’s no need to avoid these nutrient-dense whole foods, even if you are trying to limit your sugar intake. In fact, carbohydrates that contain natural sugars should make up 40% to 65% of your daily calories, as they are the body’s primary energy source.

Added sugars, on the other hand, are introduced during processing or preparation to enhance flavor. While most people associate added sugars with sweetened beverages, desserts and candy, they’re also found in many processed foods like bread, whole-grain cereals, plant-based milks, energy and protein bars, yogurts, soups, salad dressings, sauces and other condiments. Although each item may contain only a small amount, consuming a variety of these foods throughout the day can quickly increase your total added sugar intake.

What happens when you eat too much sugar?

Foods high in added sugar don’t effectively satisfy hunger. As a result, consuming too much added sugar can leave you feeling hungry soon after eating.

In one study, sixteen women were divided into two groups to assess how sugar affects hunger. One group consumed a typical breakfast, while the other had the same breakfast along with two sugar-sweetened drinks. Both groups waited three hours before eating lunch, and researchers monitored their hunger levels during that time and at the next meal. The group that consumed the sugary drinks reported greater hunger between meals and ate more at lunch than the group with lower sugar intake. While this was a small study, its findings are consistent with other research.

Additional studies show that foods high in fat and sugar can increase hunger signals while decreasing satiety signals. In other words, sugary foods interfere with the body’s natural ability to regulate appetite and fullness after a meal. This disruption can lead to consuming more calories throughout the day, which may eventually result in weight gain.

The long-term effects of too much sugar

Beyond its immediate impact on hunger, excessive sugar intake can also lead to long-term health issues. For example, sugar feeds bacteria in the mouth, contributing to tooth decay. The World Health Organization reports that higher levels of added sugar in the diet are directly linked to a greater risk of cavities, a global public health concern. They recommend limiting added sugar to less than 10% of total daily energy intake, and ideally to less than 5%, to reduce the risk of dental caries throughout life.

A diet high in added sugar also increases the risk of serious health conditions. A 2023 review of over 8,000 studies found that high sugar intake was associated with an increased risk of 45 health outcomes, including high blood pressure, coronary heart disease, cancer and premature death. The review recommends reducing added sugar intake to below 25 grams per day (about 6 teaspoons) and limiting sugar-sweetened beverages to less than one serving per week to minimize health risks.

How to eat less added sugar

No matter your health goals, cutting back on added sugar is a reliable way to feel better. But reducing your intake isn’t always as easy as it sounds. Here are a few tips to help you make the change:

• Read drink labels carefully. Many beverages marketed as “healthy” are loaded with added sugar. Your best choices are water, seltzer, or unsweetened iced tea or coffee.
• Be a sugar detective. Look for hidden sources of sugar in everyday foods like bread, ketchup, sauces, salad dressings, chips, cereal and yogurt. Choose options with less sugar. For example, muesli is a satisfying, lower-sugar alternative to many cereals, and plain yogurt can be sweetened naturally with fruit or even a small spoonful of Nutella for a tasty treat.
• Watch for sugar in disguise. Foods like honey-roasted nuts or maple bread may sound wholesome, but they’re still packed with added sugar. Check the ingredients list for sugar’s many aliases (like maple syrup, molasses, honey, brown rice syrup, high-fructose corn syrup, cane juice or agave nectar), and pay attention to the “added sugar” line on the nutrition label.