What Are the Effects of Sugar on the Body?

Sugar is an ever-present part of our modern diet, but its effects on our health are far from sweet. To be clear, there is nothing inherently wrong with sugar. In fact, the human body uses glucose, a simple type of sugar, as one of its primary sources of fuel. 

However, when sugar is eaten in excess, it can have negative effects on the body, including:

• Weight gain and obesity
• Increased risk of chronic health conditions
• Sudden spikes in blood glucose levels
• Higher risk of developing type 2 diabetes
• Tooth decay and dental problems
• Fluctuations in energy levels
• Disrupted sleep patterns
• Mood swings and irritability

Whether you’re managing diabetes, recovering from a sugar binge, or simply concerned about your daily sugar intake, understanding the effects of sugar on the body can help you make mindful choices around your sugar consumption.

Side effects of eating too much sugar

The occasional sugar binge is one thing, but eating too much sugar on a regular basis can have long-term effects and increase the likelihood that you will develop certain health conditions. 

1. Weight gain and obesity

Sugar is high in calories but low in nutritional value. When we eat more sugar than our body needs for energy, it gets stored as fat and this can lead to weight gain over time. Not to mention that sugar also triggers the release of insulin, which can increase fat storage, especially around the belly. This type of fat, known as visceral fat, is particularly harmful to health.

Additionally, sugar has been shown to encourage resistance toward the brain hormone leptin. This hormone helps regulate your hunger by telling you that you’ve had enough to eat. Even if you are full, a diet that’s high in sugar makes it harder for your body to alert you that that’s the case. If this becomes a common occurrence, your risk for excessive weight gain and obesity will increase significantly.

2. Increased risk of chronic health conditions

Too much sugar in your diet can increase your risk of developing various chronic health conditions. High sugar intake is linked to high blood pressure, high blood sugar, and inflammation in the body, which is a root cause of many diseases. 

It can contribute to heart disease by raising blood pressure and increasing harmful fats in the blood, putting you at a higher risk for heart attacks. Excess sugar consumption has also been associated with a higher risk of certain cancers and liver disease.

Learn more: What to do when someone is having a heart attack

3. Sudden spikes in blood glucose levels

When you eat sugary foods, your blood glucose levels rise quickly. This rapid increase can cause your body to release large amounts of insulin to bring blood sugar back down. These sudden spikes and drops in blood sugar can leave you feeling tired, shaky, and hungry. Over time, frequent blood sugar spikes can lead to insulin resistance, where your body becomes less effective at managing blood sugar (we talk about this more below!).

4. Higher risk of developing type 2 diabetes

Because sugar overload may lead to obesity and insulin resistance — the top two factors for type 2 diabetes — eating too much sugar has strong ties to the onset of diabetes.

As mentioned, sugar causes spikes in blood glucose levels. Over time, this can lead to insulin resistance, where your body’s cells don’t respond properly to insulin. (Insulin is a hormone that helps regulate blood sugar levels by allowing cells to absorb glucose from the bloodstream for energy.) 

As a result, your pancreas has to produce more insulin to manage blood sugar. Eventually, this can lead to type 2 diabetes, where your body can’t effectively regulate blood sugar levels.

5. Tooth decay and dental problems

When you eat sugar, bacteria in your mouth feed on it and produce acid. This acid attacks your tooth enamel, leading to cavities. The more frequently you consume sugar, the more opportunities these bacteria have to damage your teeth. Over time, this can lead to serious dental issues, including gum disease and tooth loss.

6. Fluctuations in energy levels

When you eat sugar, you might experience a quick burst of energy, often called a “sugar rush.” However, this is typically followed by a “crash” where you feel tired and sluggish. These ups and downs can disrupt your daily activities and productivity. They can also lead to a cycle of craving more sugar to regain energy, creating a harmful pattern.

7. Disrupted sleep patterns

Consuming sugar, especially close to bedtime, can cause a surge in energy when your body should be winding down. This can make it harder to fall asleep. Additionally, the blood sugar fluctuations caused by excess sugar can lead to nighttime awakenings. Poor sleep, in turn, can affect your body’s ability to regulate blood sugar, creating a vicious cycle.

8. Mood swings and irritability

The rapid rise and fall in blood sugar levels can lead to mood swings, irritability, and even symptoms similar to anxiety. When blood sugar drops after a high-sugar meal, it can trigger feelings of worry, fatigue, and depression. 

Repeat that cycle over and over again and throw in trouble sleeping, chronically decreased energy levels (and fewer endorphins from working out), potential weight gain, and the other potentially negative effects of sugar on your health, and you’ve created the perfect environment for mood disorders such as depression to thrive.

To that end, several studies have found that lower intake of sugar may be associated with better psychological health.

Symptoms of too much sugar in your system

Consuming excessive amounts of sugar can lead to various short-term and long-term symptoms. The symptoms of sugar overload can be subtle and may develop gradually over time. They can also be caused by other factors, so it’s important not to jump to conclusions. 

• Increased thirst
• Frequent headaches
• Skin issues
• Digestive discomfort
• Cognitive issues including difficulty concentrating
• Feeling shaky, jittery, or dizzy
• Increased hunger, especially for sweet or high-carb foods
• Frequent infections
• Fatigue

For individuals with diabetes or prediabetes, signs of excess sugar intake may also include:

• Frequent urination
• Blurred vision
• Slow-healing wounds

If you consistently experience these symptoms, especially after consuming sugary foods or drinks, consider reducing your sugar intake and consulting with a healthcare professional for personalized advice.

How much sugar is too much in one day?

The amount of sugar considered “too much” varies depending on age, sex, and overall health. However, the American Heart Association (AHA) recommends limiting added sugar to no more than 6% of calories each day. That can equate to roughly:

• For men: No more than 36 grams (9 teaspoons) of added sugar per day
• For women: No more than 25 grams (6 teaspoons) of added sugar per day
• For children: Less than 25 grams (6 teaspoons) of added sugar per day

To put this into perspective, a single 12-ounce can of regular soda contains about 39 grams of sugar, already exceeding the daily limit for many people.

It’s important to note that these recommendations refer to added sugars, not naturally occurring sugars found in whole fruits, vegetables, and unsweetened dairy products. Added sugars include those used in processed foods, as well as sugars, honey, and syrups added to foods at the table.

Concerned about blood sugar maintenance over the holidays? Read our article on diabetic Thanksgiving tips and safety tips for Halloween!

When to go to the ER for high blood sugar

Even if you’re not diabetic, you should go to the ER if your blood sugar is over 240 mg/dL and accompanied by symptoms like: 

• Nausea
• Vomiting
• Confusion
• Difficulty breathing
• Severe fatigue 

While managing blood sugar is typically done at home for people with diabetes, there are situations where emergency medical attention is necessary. It’s crucial to recognize the signs of a diabetic emergency and know when to seek immediate help, including:

• Extreme thirst
• Frequent urination
• Nausea
• Vomiting
• Abdominal pain
• Confusion
• Weakness
• Shortness of breath

These symptoms could indicate diabetic ketoacidosis (DKA), a serious complication that requires immediate medical intervention.

Upon arrival at the ER, the medical team will likely perform ER blood work to assess your condition and guide treatment decisions. In rare but serious cases, extremely high blood sugar can lead to a diabetic seizure. If someone experiences a diabetic seizure, call emergency services immediately.

Experiencing negative effects of sugar on the body? Come to a Complete Care freestanding ER!

From weight gain and mood swings to increased risk of chronic diseases, the effects of sugar on the body can be wide-ranging and potentially severe.

If you’re experiencing symptoms of a sugar overload or a diabetic emergency, don’t wait — seek medical attention immediately at a Complete Care freestanding ER. All of our locations are equipped to handle sugar-related health crises any time of the year, and our medical team is ready to provide prompt, professional care for all types of medical emergencies, including those related to blood sugar imbalances.

With locations across Texas (Austin, Corpus Christi, Dallas/Fort Worth, East Texas, Lubbock, and San Antonio) and in Colorado Springs, help is never far away.

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