From tomato sauce and barbecue sauce, to peanut butter and jelly, added sugar can be found in even the most unexpected products. Many people rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of daily calorie intake. Here are 11 reasons why eating too much sugar is bad for your health.

CAN CAUSE WEIGHT GAIN

Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits. Consuming too much added sugar, especially from sugary beverages, increases your risk of weight gain and can lead to visceral fat accumulation.

MAY INCREASE YOUR RISK OF HEART DISEASE

Evidence suggests that high-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar and blood pressure levels. Just one 16-ounce can of soda contains 52 grams of sugar, which equates to more than 10% of your daily calorie consumption, based on a 2,000-calorie diet. This means that one sugary drink a day can already put you over the recommended daily limit for added sugar.

MAY INCREASE YOUR RISK OF DEPRESSION

While a healthy diet can help improve your mood, a diet high in added sugar and processed foods may increase your chances of developing depression. Consuming a lot of processed foods, including high-sugar products such as cakes and sugary drinks, has been associated with a higher risk of depression.

DRAINS YOUR ENERGY

Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy. However, this rise in energy levels is fleeting. Products that are loaded with sugar but lacking in protein, fiber or fat lead to only a brief energy boost. Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable. For example, eating an apple along with a small handful of almonds is an excellent snack for prolonged, consistent energy levels.

IMPACT DENTAL HEALTH

Eating too much sugar can cause cavities. Bacteria in your mouth feed on sugar and release acid byproducts, which cause tooth demineralization.

HOW TO REDUCE SUGAR INTAKE

• Swap sodas, energy drinks, and juices for water or unsweetened seltzer.
• Drink your coffee black or use Stevia
• Sweeten plain yogurt with fresh or frozen berries
• Consume whole fruits instead of sweetened fruit smoothies.
• Replace candy with a homemade trail mix of fruit
• Use olive oil and vinegar in place of sweet salad dressings
• Choose marinades, nut butters, ketchup and marinara sauce with zero added sugars.
• Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries
• Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.

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