Americans, as a whole, love sugar—for instance, one in six of us enjoy dessert daily.

But even if you don’t have a sweet tooth, it’s likely you’re still consuming more sugar than you should, especially since it’s often added to preprepared foods to make them more appealing. Follow this guide to learn about this common’s ingredient’s basic properties, the impact it can have, and ways you can cut back and take full control of your intake.

Natural versus added sugars

Sugar has a bit of a negative reputation, but not all of it is necessarily deserved. Our body converts the sugar we eat into glucose, which it needs for energy. Dietitians aren’t worried about the naturally occurring sugars in foods like fruits and milk since they exist in modest amounts and we gain nutrients like protein, essential vitamins, minerals, and fiber when we enjoy them. In fact, experts generally recommend eating two to five one-cup servings of fruit daily for its cancer-preventing antioxidants and other health benefits. Where we run into trouble is when we eat processed foods like cereals, ketchup, and pasta sauces that can contain much higher levels of added sugar than what’s good for us. And in case you’re wondering, artificial sweeteners aren’t sugars, but the jury is still out as to whether they are better for you than actual sugar.

Sugar overload

Americans reportedly consume around seventeen teaspoons—or 270 calories’ worth—of added sugar a day, which is almost double the maximum men should eat and three times what women and kids should, according to the American Heart Association. The leading sources of added sugars in our diet are beverages like sodas, fruit and sports drinks, and sweetened coffees and teas; snacks and sweets also contribute a substantial amount. For instance, one regular can of soda can have over eight teaspoons of sugar and a 20-ounce sports drink can have as much as nine teaspoons.

Eating too much sugar can be problematic for several reasons: it is high in calories, can promote weight gain, and can lead to both tooth decay and chronic inflammation, a detrimental immunological condition linked to health problems like heart disease, type 2 diabetes, some cancers, and Alzheimer’s disease. Some foods high in refined or processed sugars can also lack essential nutrients, vitamins, and minerals.

How to cut back

It can seem almost impossible to reduce the sugar in your diet since it’s in so many foods and drinks, but it can be done. A good place to start is by limiting how much you add to your meals yourself, whether it’s the sugar in your coffee or the syrup on your pancakes. Instead, use unsweetened plant-based milk or some cinnamon in your morning beverage and add fruit to your breakfast. If you enjoy baking, you can cut the sugar in your recipes by one-third to one-half and still have them taste just as delicious. Another simple step is swapping sugary beverages like colas, energy drinks, and iced teas for water; if you love fizzy drinks, sip carbonated water.

When it comes to processed foods, consult their Nutrition Facts labels so you can spot how many grams of added sugar they contain. Men should consume thirty-six grams or fewer daily, while women should have twenty-five or fewer, according to the AHA. (Four grams equals approximately one teaspoon.) A product’s daily value (DV) for added sugars is also a good indication of its sugar content—it’s low if the DV is 5 percent or less and high if it’s 20 percent or more. Also pay attention to a product’s serving size and how many servings there are per package so you can be careful you aren’t consuming more than you think. Finally, scan foods’ ingredients for sugars; anything that ends in -ose is likely one. (As a helpful tip, if a product’s label lists sugar within the first few ingredients, that means it’s mostly made of sugar.)

Overall, it’s a good idea to buy fewer processed items, make more homemade foods (going light on the sugar when preparing them) whenever you can, and enjoy natural foods like vegetables, fruits, whole grains, lean meats, eggs, nuts, beans, and seeds.

You can also reduce your cravings for sugar by getting enough sleep. Studies show getting less than the recommended seven to nine hours of sleep a night can affect your appetite-regulating hormones, making you crave sugary foods to help you feel more awake. If you get adequate sleep, your urge to eat sweet foods can subside.

Considering how prevalent added sugar is in our diet, it’s important to take steps to wean yourself off it. By doing so, you’ll feel better and improve your overall health—you may even find you don’t miss its tempting sweetness.

*Be sure to consult your doctor for specific concerns about your health and diet.