Sugar is everywhere — from the obvious sweet treats like cookies and cakes to hidden sources in sauces, dressings, and processed foods. While a little sugar here and there won’t do much harm, consistently consuming too much can lead to health issues. Here are some of the warning signs that you may be eating too much sugar:

1. Energy Highs and Crashes. One of the most common indicators of excessive sugar consumption is the constant rollercoaster of energy. Foods high in sugar cause a rapid spike in blood sugar levels, which can give you a temporary boost. However, this is quickly followed by a sharp drop in energy, leaving you feeling fatigued or irritable. If you notice a cycle of feeling wired and then suddenly crashing, sugar may be the culprit.

2. Weight Gain. Sugar is high in calories and often lacks essential nutrients, meaning it contributes to weight gain without making you feel full or satisfied. When consumed in excess, sugar is stored in the body as fat, particularly around the abdomen. If you’re gaining weight despite not eating excessively, sugar may be contributing more calories than you realize.

3. Constant Cravings, Especially for Sweets. A diet high in sugar can trigger cravings for more sugar. This happens because sugar releases dopamine, the “feel-good” hormone in the brain, creating a pleasurable sensation. Over time, your body starts to crave more sugar to feel satisfied, which can lead to an addictive cycle.

4. Frequent Skin Breakouts. Excessive sugar intake has been linked to skin problems, including acne. Sugar increases insulin levels, which in turn boosts oil production in your skin. This can clog pores, leading to more frequent breakouts. If your skin is flaring up, especially after indulging in sugary foods, it might be a sign you need to cut back.

5. Trouble Sleeping. Too much sugar, especially later in the day, can interfere with your ability to sleep soundly. The energy spikes caused by sugar can leave you feeling restless, while blood sugar drops can wake you up in the middle of the night. If you’re struggling with insomnia or frequently waking up during the night, sugar may be playing a role.

6. Mood Swings. Sugar highs and lows can affect not just your energy levels but also your mood. You may feel irritable, anxious, or even depressed after consuming too much sugar. This is due to the rapid fluctuations in blood sugar levels, which can disrupt your brain’s natural chemistry and cause mood swings.