Many think sugar overload comes only from candy, desserts, or soda, but hidden sugars are everywhere — in “healthy” cereals, flavored yogurts, ketchup, bread, and even low-fat snacks. These foods seem wholesome but can contain surprising amounts of sugar.

The average American consumes over 17 teaspoons of added sugar daily — more than double the American Heart Association’s recommended limit of 9 teaspoons (36g) for men and 6 teaspoons (25g) for women. Most people exceed these limits without realizing it.

Consistently high sugar intake is linked to weight gain, type 2 diabetes, heart disease, tooth decay, energy crashes, mood swings, and inflammation. Warning signs of overload include fatigue, frequent cravings, headaches, and trouble focusing.

To cut back, start by reading nutrition labels, spotting hidden sugars like “corn syrup” or “evaporated cane juice,” and choosing whole, unprocessed foods. Small, consistent changes can significantly reduce your intake and improve your health.