If you enjoy a sweet treat after dinner (or even lunch — we don’t judge), you’re in good company. In one study, 61% of U.S. adults reported finding their own little moment of happiness in something sweet on any given day. Whether your favorite treat is gummies, chocolate, ice cream or cookies, chances are it’s packed with sugar. 

Having the occasional sugar-filled indulgence is fine. You only live once, after all. 

But did you know that adult men consume an average of 24 teaspoons of added sugar each day? If they’re only having one little dessert a day, where is all that sugar coming from? 

Common Sources of Added Sugar 

You’re probably consuming more sugar than you realize, and it’s sneaking in through everyday foods and beverages. That tablespoon of ketchup with your fries? A small but significant 3 grams of sugar. A half-cup of your favorite fat-free flavored yogurt? Around 12 grams. And that afternoon can of Coke? A whopping 39 grams. 

So, what does all this hidden sugar do to your body? Excess sugar can disrupt metabolism, promote fat storage, increase inflammation, and impact your energy levels. 

Here are seven surprising ways sugar affects your body, from quick energy spikes to long-term health risks. 

7 Ways Sugar Impacts Your Body 

#1 Leads to Insulin Resistance 

When you frequently consume foods and drinks with added sugar, especially sweetened beverages, your blood sugar spikes, prompting your body to release more insulin. Over time, this can lead to insulin resistance, where your cells stop responding properly to insulin. It’s a major early warning sign for type 2 diabetes. 

#2 Contributes to Fatty Liver Disease (NAFLD) 

Our bodies break down fructose (an essential ingredient in table sugar and high-fructose corn syrup) in the liver. When consumed in excess, it can cause fat buildup in liver cells, leading to non-alcoholic fatty liver disease (NAFLD). 

Over time, NAFLD can contribute to: 

• Liver inflammation 
• Scarring 
• Long-term liver damage 

#3 Promotes Weight Gain 

This one might not surprise you, but the reason might. Sugar-sweetened foods like cookies, candy and flavored yogurts are high in calories but don’t help you feel full. That means you’re often hungry sooner, which can lead to overeating and — over time — unwanted weight gain. 

#4 Increases the Risk of Metabolic Syndrome 

According to the National Institutes of Health, metabolic syndrome is a group of conditions that collectively raise your risk of heart disease, diabetes and stroke. Excess sugar consumption is closely linked to several of its key markers, including: 

• Elevated triglycerides 
• Low HDL (good) cholesterol 
• High blood pressure 
• Increased abdominal fat 

#5 Raises Your Risk for Heart Disease 

A high-sugar diet can increase several cardiovascular risk factors, like elevated blood pressure, chronic inflammation and unhealthy blood lipid levels. One study found that people who got 17–21% of their daily calories from added sugar had a 38% higher risk of death from heart disease compared to those who kept intake below 8%. 

#6 Damages Your Teeth 

If you had cavities as a kid, you already know: Sugar isn’t doing your teeth any favors. Oral bacteria feed on sugar and produce acid. If you’re consuming added sugar often, it wears down tooth enamel and causes cavities over time. Sticky candies and sugary drinks are especially problematic. 

#7 Causes Sugar Crashes and Low Blood Sugar 

You’ve probably heard of a “sugar crash” — but what actually causes it? After consuming added sugar, your blood glucose spikes quickly (high blood sugar). Within two to four hours, it often plummets, leading to reactive hypoglycemia (low blood sugar). This can cause physical symptoms like: 

• Dizziness 
• Shakiness 
• Sweating 
• Sudden hunger 

Natural Sugar vs. Added Sugar: What You Need to Know 

Not all sugar harms your body. In fact, there’s a big difference between the sugar in a fresh apple and the sugar in a piece of apple-flavored candy. 

Naturally occurring sugars, like those found in fruit, dairy and some vegetables, come with fiber, vitamins and water. These components slow down how your body absorbs sugar into your bloodstream. This helps prevent blood sugar spikes and gives your body time to process energy more steadily. 

Refined or added sugars, on the other hand, are often stripped of nutrients and fiber. They’re quickly digested, which can lead to a rapid rise and crash in blood glucose. That’s why eating a lollipop hits you differently than biting into a banana, even if the sugar grams on the label seem similar. 

How to Reduce Sugar Intake (Without Hating Your Life) 

Cutting back on sugar doesn’t mean giving up all the things you love. With a few small changes, you can reduce your sugar intake in a way that feels sustainable, not sad. 

Here are some easy, low-effort ways to start: 

• Add less sugar when baking: Try cutting the sugar in your go-to recipes by half. In many cases, you won’t taste the difference, and neither will your guests. 

• Compare nutrition labels: Check the sugar content on items you consume regularly. If a food or drink contains more than 8–10 grams of added sugar per serving, it might be worth swapping for a lower-sugar option. 

• Limit sugary drinks: This one’s a game changer. Sugar-sweetened beverages (like soda, sweet tea and flavored lattes) are one of the biggest contributors to excess sugar intake (and many of the conditions listed above). Try switching to no-sugar-added juices, unsweetened tea or flavored sparkling water. 

Take the Next Step in Your Health Career 

Want to turn your interest in how the body works into a career advantage? The University of Florida offers entirely online graduate programs in medical physiology, anatomy and pharmacology that can help you do just that.  

Whether you’re preparing for health-profession school, advancing in healthcare or making a career shift, UF’s online master’s degree and graduate certificate programs give you the scientific foundation to move forward with the flexibility to keep working while you study. 

Earn a graduate credential from one of U.S. News’ top-ranked universities and take the next step in your future. Explore our programs, and complete an application when you’re ready. 

Sources: 
https://www.nhlbi.nih.gov/health/metabolic-syndrome