Excessive sugar intake is harmful and can lead to long-term health issues. But how do you know when you’re consuming too much? The body often signals when sugar levels are too high. Fitness coach Bhavika Patel highlighted some key warning signs on Instagram on May 19:

1. Energy swings:
   Feeling energetic one moment and crashing the next? That’s unstable blood sugar. Combining carbs with protein and fiber can help maintain steady energy.
   
   

2. Constant cravings:
   Sugar often fuels more sugar cravings, especially during PMS. Balancing your meals can help break this cycle.
   
   

3. Mood changes and irritability:
   Drops in blood sugar can affect mood. Cutting added sugars and eating regularly promotes mental stability.
   
   

4. Jawline breakouts:
   Hormonal acne can worsen with sugar. Reducing processed snacks supports clearer skin.
   
   

5. Trouble sleeping:
   Sugar late at night can disrupt hormones like cortisol and melatonin, leading to restless nights. Focus on protein and fiber at dinner for better sleep.
   
   

6. Bloating and gas:
   Too much sugar feeds harmful gut bacteria, causing digestive discomfort. Opt for whole foods to maintain a healthy gut.
   
   

7. Persistent belly fat:
   Sugar tends to accumulate around the midsection. Prioritize protein, healthy fats, and fiber to aid fat loss.
   
   

Regarding sugar’s impact on health, Dr. Tanu Gupta, physician and diabetologist, explained in a February 2025 HT Lifestyle interview that excess sugar disrupts gut bacteria balance, reducing good bacteria like Bifidobacteria and Lactobacillus while promoting harmful bacteria. This imbalance harms digestion, weakens the gut barrier, and allows toxins into the bloodstream, causing systemic inflammation. Chronic inflammation contributes to metabolic disorders such as insulin resistance and type 2 diabetes. She also noted that too much sugar can disrupt hormones, potentially triggering conditions like polycystic ovary syndrome (PCOS).