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When it comes to sugar, you can definitely have too much of a good thing. And most people in the U.S. do.

Our bodies turn sugar and other carbohydrates into glucose that energizes red blood cells, the central nervous system and the brain. So sugar is fuel — sweet, tasty, irresistible fuel.

However, where people used to get their sugar from natural sources, such as fruit (fructose) and milk (lactose), now there are many other sources. These are termed added sugars and occur in food processing or preparation. They include white sugar, brown sugar and honey, and chemically manufactured sweeteners, such as high fructose corn syrup.

And they’re everywhere — not just in soft drinks and cupcakes but in cereals, sandwiches, salsa and even fried chicken breading.

These sugars total up. Most people in the U.S. consume almost 17 teaspoons of added sugar a day. That’s almost double the recommended daily limit for men and almost triple for women and rounds up to about 57 pounds of added sugar per year.

The health consequences of all this extra sugar are serious, including increased risk for heart disease, stroke and Type 2 diabetes, and affect millions of people.

Eating too much sugar sets off a reaction that can result in diabetes and other conditions. As sugar is digested, the blood glucose level increases. To regulate it, the pancreas pumps out insulin, which lowers glucose in the blood. The more sugar consumed, the harder the pancreas has to work.

Over time, this stresses the organ. When the pancreas can't produce enough insulin to manage blood sugar, or the body becomes resistant to insulin, Type 2 diabetes results. In addition, excess calories get stored as fat, which can lead to obesity, which can contribute to both diabetes and heart disease.

The remedy is straightforward — consume less sugar to reduce the risks — but difficult because added sugar is everywhere. And it’s delicious.

Be mindful of what you’re eating and how you’re shopping. Here are some tips:

• Curb the sugar sips: Drink water or flavored sparkling water instead of sugar-sweetened beverages such as soda, energy drinks, sports drinks or lemonade.
• Toss the table sugar: Stop adding the sugar yourself.
• Opt for “natural” over “added”: Use fresh fruit to sweeten cereal or oatmeal.
• Spice it up: Consider ginger, allspice, cinnamon or nutmeg as flavor substitutes for all that sugar.
• Read the labels: Compare Nutrition Food labels and choose products that have less sugar.

Learn more about managing blood sugar for your health’s sake (PDF).