We're constantly warned about the negative effects of eating too much sugar. From a young age, it's instilled in us that chocolate, cakes, sweets and fizzy drinks must be consumed in moderation because our favourite treats are packed full of the stuff, and over-indulging is bad for our health. But while we know that too much sugar isn't good, are we as clued up as we think we are as to why? Here, we explore the warning signs that you're eating too much sugar, coupled with the NHS guidelines on the recommended daily amount… (Picture: Getty Images)

How much sugar should we eat?

According to the NHS, 'free sugars - sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées - should not make up more than 5% of the energy (calories) you get from food and drink each day.' When broken down into age group recommendations, this means:

• Adults should have no more than 30g of free sugars per day (this equates to roughly seven cubes of sugar)
• Children aged seven to 10 should have no more than 24g of free sugars per day (six cubes of sugar)
• Children aged 4 to 6 should have no more than 19g of free sugars per day (five cubes of sugar)(Picture: Getty Images)

How to tell if you're eating too much sugar

First things first, if you know you eat more sugar on a daily than the NHS outlines, you'll likely want to curb your intake. Below are six signs and symptoms that'll give you a clearer indication… (Picture: Getty Images)

2. Weight gain

The NHS states that eating too much sugar can 'contribute to people having too many calories, which can lead to weight gain.' The health service adds that being overweight increases your risk of multiple health problems, including heart disease, some cancers and type 2 diabetes. As per Healthline, added sugars - which are sweeteners added to foods and beverages to improve taste - are also high in empty calories, and offer minimal nutrition. Other notable facts include high sugar diets contributing to prolonged elevated blood sugar, insulin resistance, and leptin resistance, which are linked to weight gain and excess body fat. Plus, such food and drinks tend to be low in fibre and protein - the essential nutrients that help to keep you full and satisfied (Picture: Getty Images)

5. Lack of energy

Katherine Masoud, APRN, primary care provider and certified diabetes care and education specialist with Hartford HealthCare Medical Group explained that excess sugar can cause a lack of energy. She said: 'While you may get an initial burst of energy after eating sugar, the aftermath lasts much longer. If you regularly feel fatigued, the soda you drank earlier might be the culprit.' She also expressed that you're likely to crave more sugar too. Touching on blood sugar spikes and insulin levels once more after sugar consumption, she said that 'the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger.' Therefore, the natural reaction of our body is to fuel it with more sugar to reign the energetic feeling back in. This, she explains, 'quickly becomes a vicious cycle' (Picture: Getty Images)

6. Reduced sleep quality

According to The Sleep Doctor, a higher intake of sugar can lead to disrupted and restless sleep. A 2016 study looked at two volunteer groups - one of which was fed a controlled diet with limited sugars and fats, and an emphasis on fibre, and the second who were allowed to eat whatever they wanted, whenever they wanted, and in whatever amount. Research found that the second group (when left to their own devices) consumed way more fats and sugars than the first group. And surprise, surprise, their diet had a direct impact on their quality of sleep. It was reported that these individuals took a longer time to fall asleep, and spent less time in a deep sleep. The second group also complained of more restless sleep, and found that they woke up regularly throughout the night (Picture: Getty Images)

Top tips for cutting down on sugars

The NHS website provides simple ways you can cut down on sugars in your diet - in both foods and beverages. In terms of food, they recommend:
• Switching high sugar spreads like jam, syrup, marmalade, honey, etc. for lower fat, reduced-sugar spreads. Or, even opting for sliced banana or low fat cream cheese
• Check nutrition labels before you put an item in your trolley - if the product is loaded with sugars, put it back, or opt for the reduced-sugar version
• Reduce the amount of sugar you use when cooking
• Opt for unsweetened wholegrain breakfast cereals rather than the frosted, sugary, coated choices (Picture: Getty Images)

For drinks:

• Switch sugary fizzy and soft drinks out for water. Or, if you still need your flavour fix, go for diet, sugar-free or no-added-sugar drinks. If you can't live without your fizzy pop, try diluting no-added-sugar squash with sparkling water.
• Limit the amount of unsweetened fruit juice to 150ml per day
• Reduce or completely cut sugar out of your morning tea or coffee. Should you struggle without any sweet flavourings, try switching to sweetener instead (Picture: Getty Images)