Are You Eating Too Much Sugar?

The American Heart Association (AHA) recommends that women limit added sugar intake to no more than 25 grams (6 teaspoons) per day and men to 36 grams (9 teaspoons) per day. However, according to the World Health Organization the average American consumes about 126 grams of sugar daily—more than FIVE times the recommended amount.

Sugar sneaks into our diets in surprising ways. While desserts like cookies, cakes, and candies are obvious culprits, many "hidden sugars" lurk in seemingly healthy foods like:

• Yogurt

• Salad dressings

• Flavored oatmeal

• Sports drinks

• Protein bars

• Sauces like ketchup or barbecue sauce

• Processed Foods

• Desserts

Reading nutrition labels carefully is key to identifying and reducing these hidden sugars.

Excessive sugar consumption doesn’t just affect your waistline; it impacts nearly every part of your body. Here are the major health risks you should know about:

1. Weight Gain and Obesity

Sugary foods and beverages are high in calories but low in nutrients. Consuming too much sugar can lead to weight gain, especially in the form of visceral fat around your abdomen. Liquid sugars, such as those found in soda and energy drinks, are particularly harmful because they don’t trigger the same fullness signals as solid foods, leading to overeating.

2. Increased Risk of Heart Disease

High sugar intake is linked to higher triglyceride levels, increased LDL ("bad") cholesterol, and lower HDL ("good") cholesterol. These factors contribute to a greater risk of heart disease, the leading cause of death globally. Studies have found that individuals who consume more than 25% of their daily calories from added sugars are twice as likely to die from heart disease compared to those who consume less than 10%.

3. Type 2 Diabetes

Excess sugar consumption contributes to insulin resistance, a condition where your body’s cells no longer respond properly to insulin. Over time, this can lead to Type 2 diabetes. Research shows that for every 150 calories from sugar consumed daily—about the amount in a can of soda—the risk of Type 2 diabetes increases by 1.1%.

4. Fatty Liver Disease

Added sugars, particularly fructose, are metabolized in the liver. Consuming too much fructose can lead to a condition called non-alcoholic fatty liver disease (NAFLD), where excess fat builds up in the liver. NAFLD is increasingly common and can progress to liver damage or failure if left unchecked.

5. Dental Problems

Sugar feeds the bacteria in your mouth, leading to plaque buildup, cavities, and gum disease. Dental issues are among the earliest and most visible signs of excessive sugar consumption.

6. Mental Health Issues

Emerging research suggests a link between high sugar intake and mood disorders like depression and anxiety. While sugary treats can provide a temporary mood boost, the subsequent crash can exacerbate feelings of fatigue and irritability.

Not sure if sugar is taking over your diet? Here are some signs to watch for:

• Constant cravings for sweets or carbs

• Energy crashes after meals

• Trouble focusing or brain fog

• Frequent bloating or digestive discomfort

• Difficulty losing weight

• Increased acne or skin inflammation

If you’re experiencing any of these symptoms, it might be time to evaluate your sugar intake.

Cutting back on sugar doesn’t mean sacrificing flavor or enjoyment. Here are five practical tips to help you reduce your sugar intake:

1. Read Labels Carefully

Look for hidden sugars in processed foods. Ingredients like high-fructose corn syrup, cane sugar, maltose, and dextrose all indicate added sugars. Choose products with little to no added sugar whenever possible.

2. Swap Sugary Drinks for Water

Beverages are one of the biggest sources of hidden sugars. Replace soda, sweetened teas, and energy drinks with water, herbal tea, or CorVive’s Hydrate , which offers a clean, sugar-free option to keep you refreshed and energized.

3. Cook at Home

Preparing meals at home gives you full control over the ingredients. Experiment with natural sweeteners like honey or maple syrup in moderation, and focus on using whole, unprocessed foods.

4. Choose Whole Foods Over Processed Foods

Whole foods like fruits, vegetables, nuts, and seeds are naturally low in sugar and high in fiber, which helps regulate blood sugar levels. When you need a sweet fix, opt for a piece of fruit instead of candy or baked goods.

5. Use the Power of Habit Stacking

Link reducing sugar to an existing habit. For example, if you’re cutting back on sugary coffee, pair your new black coffee habit with a healthy breakfast ritual. Celebrate your progress to keep the momentum going.

The Role of Supplements in a Low-Sugar Lifestyle

If you’re trying to cut sugar, incorporating the right supplements can support your overall health journey. CorVive’s Power Pack is a great option. It includes 90 days of free access to our health app, which offers meal plans, workouts, and macros tracking to help you stay on track while reducing sugar.

If you’re trying to cut sugar, incorporating the right supplements can support your overall health journey. CorVive’s Power Pack is a great option. It includes 90 days of free access to a health app, which offers meal plans, workouts, and macros tracking to help you stay on track while reducing sugar. All products are low sugar or sugar free, and assist in numerous ways on your health journey.

Sugar is a sneaky ingredient that can have serious consequences for your health when consumed in excess. By becoming more mindful of your sugar intake and making simple changes to your diet, you can improve your energy, mood, and overall well-being. Small, sustainable steps—like swapping sugary drinks for water or focusing on whole foods—can make a big difference over time.

Ready to take control of your health? Start by reducing your sugar intake today and fuel with all natural, clean ingredients.  Your body will thank you for it.